Today’s Wod
Nov 13 2019
WARM UP – MOBILITY
Skipping + dynamic warmupWOD A
WHERE THE PARTY AT PT. 1 OF 4
7 min AMRAP:
15 Cal Ski
10 D-ball over shoulder 100/70lb
– rest 3 mins before starting part 2 –
WHERE THE PARTY AT PT. 2 OF 4
7 min AMRAP:
400m Row
80 Double unders
– Rest 3 mins before starting part 3 –
WHERE THE PARTY AT PT. 3 OF 4
7 min AMRAP:
2 laps backwards sled drag 105/70lb
20 KB swings 24/16kg
– rest 3 mins before starting part 4 –
WHERE THE PARTY AT PT. 4 OF 4
7 min AMRAP:
15 Cal bike
15 Burpees
– rest 3 mins –
Weekly Summary
Program Summary: Nov 11th – Nov 17th
Monday: Remembrance Day WOD “Nutts”
Tuesday: Sumo deadlift / WOD
Wednesday: Big conditioning WOD
Thursday: Upper body / WOD
Friday: Squat / WOD
Saturday: Benchmark
Sunday:
Program Summary: Nov 4th – Nov 10th
Monday: Squat / lower body
Tuesday: Jerk / WOD
Wednesday: Big conditioning WOD
Thursday: Sumo deadlift / WOD
Friday: Open WOD 20.5
Saturday: Memorial WOD for Richard Neindorf
Sunday: Snatch / strength work
Program Summary: Oct 28th – Nov 3rd
Monday: Mixed met-con / core work
Tuesday: Squat / lower body
Wednesday: Big conditioning WOD
Thursday: Spooky Halloween partner WOD!
Friday: Sumo deadlift / WOD
Saturday: Open WOD 20.4
Sunday:
Wod Archive
Nov 13 2019
WARM UP - MOBILITY Skipping + dynamic warmupWOD A WHERE THE PARTY AT PT. 1 OF 4 7 min AMRAP: 15 Cal Ski 10 D-ball over shoulder 100/70lb - rest 3 mins before starting part 2 - WHERE THE PARTY AT PT. 2 OF 4 7 min AMRAP: 400m Row 80 Double unders - Rest 3 mins before...
Nov 12 2019
WARM UP - MOBILITY 3-4 mins dynamic --- 2 rounds: 5 Bird-dogs /side 10 Straight leg sit-ups 5 KB RDL's /side 10 Sumo squats - KB held in goblet position WOD A E90SECS x 8 super sets (12 mins) 3 Sumo deadlifts 6-8 Push-ups --- - This is a de-load week for deadlifts,...
Nov 11 2019
WARM UP - MOBILITY Big dynamic warmup Review WOD movements WOD A NUTTS For Time: 10 Handstand push-ups 15 Deadlifts 250/175lb 25 Box jumps 30/24" 50 Pull-ups 100 Wallballs 20/14lb 200 Double-unders 400m Run with a 45/25lb plate - OR - PARTNER NUTTS Complete For Time...
Nov 10 2019
WARM UP - MOBILITY 20 secs work / 20 secs rest x 3 sets of each: Skipping / double unders Ball slams --- PVC thoracic / shoulder mobility Snatch warmup WOD A SEGMENTED SNATCH DEADLIFT + 3-POSITION SNATCH - Segmented DL: 2 sec pause just off floor, knees, high hang -...
Nov 9 2019
WARM UP - MOBILITY Big full body dynamic --- Review Snatch & C&JWOD ARICHIE Compete with a partner: 1) 10 mins to build to a heavy Snatch single -rest 2 mins before starting part 2-RICHIE 2) 30 min AMRAP: 30 Burpees over bar 9 Clean & Jerks 135/95lb 19...
