Today’s Wod
Sept 21 2020
WARM UP – MOBILITY
2 rounds:
60s row
5 x Inchworm + 1-5 push-up ladder (or 1-2 each round if that’s too many)
8-10/leg x Single leg good mornings
12-15 Hollow rocks
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Review / Warm-up: deadlifts + push-ups and warm-up to working weight for WOD A.
WOD A
DEATH BY DEADLIFT & PUSH-UP
Complete as many rounds as possible:
On the first minute complete: 1 Deadlift + 1 Push-up
On the second minute complete 2 Deadlifts + 2 Push-ups
Continue until you can not complete the required work within the minute.
Your score is your last completed round # + completed reps in your last round
Rx:185/125
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Deadlift weight should be relatively light today, ideally no more than 40-45% of 1RM
Scale push-ups so that you can get over 10+ rounds.
WOD B
30S SPRINT / 90S REST X 8
Sprint Row for 30s / Rest 90s x 8 sets (16 mins)
– Score is total number of meters rowed across all 8 sets combined.
– record M rowed each set and combine for score.
Weekly Summary
Program Summary: Sept 21st – 27th:
Monday: Deadlift WOD + Rowing Intervals
Tuesday: Gymnastics + Conditioning
Wednesday: Front squat + WOD
Thursday: Snatch + WL Accessory
Friday: Bench press + Upper body
Saturday: Conditioning WOD
Sunday: Clean & Jerk
Program Summary: Sept 7th – 13th
Monday: Labour Day – Closed
Tuesday: Power Snatch + WOD
Wednesday: Front squat + Interval WOD
Thursday: Deadlift + LB Strength
Friday: Gymnastics / Conditioning
Saturday: Benchmark WOD
Sunday: Clean & Jerk
Program Summary: Aug 31st – Sept 6th
Monday: Back squat / lower body
Tuesday: Mixed met-cons
Wednesday: Gymnastics / benchmark WOD
Thursday: Clean / barbell cycling
Friday: Upper body hypertrophy
Saturday: Conditioning WOD
Sunday: Snatch / strength work
Wod Archive
Sept 21 2020
WARM UP - MOBILITY 2 rounds: 60s row 5 x Inchworm + 1-5 push-up ladder (or 1-2 each round if that’s too many) 8-10/leg x Single leg good mornings 12-15 Hollow rocks --- Review / Warm-up: deadlifts + push-ups and warm-up to working weight for WOD A. WOD A DEATH BY...
Sept 20 2020
WARM UP - MOBILITY 1) 6-8 mins dynamic fully body --- 2) BB snatch warmup / tech for WOD A WOD A HANG SNATCH X 2 (Approx. 32 mins total) 1) E2MOM x 5 sets: 2 Hang snatch pulls 2 Hang muscle snatches 2 Snatch balances w/ 2-3 sec pause in landing - Treat these first 5...
Sept 19 2020
WARM UP - MOBILITY ** Grab a barbell ** 1) 2 sets: 60 secs row or bike 3-4 mins dynamic stretches --- 2) BB HPC tech/warmup Then, approx, 7-8 mins to warmup to a HPC triple heavier than your WOD weight WOD A ROWBRA KAI 15 min AMRAP: 15/12 Cal row or 12/9 Cal bike 12...
Sept 18 2020
WARM UP - MOBILITY * Grab a wallball * 2-3 sets: 30-40 secs Skipping / DU's 30-40 secs High knees, butt kicks, lateral skater jumps etc. Dynamic hip openers Squats, presses, wallballs etc. WOD A WHEN KAREN MET ANNIE 50-40-30-20-10 reps for time: Wallballs 20/14lb...
Sept 17 2020
WARM UP - MOBILITY 1) 4-5 mins jog on the spot / dynamic --- 2) 2 sets: 10 Band OH raises + shoulder circles 10 Band presses 10 BB good mornings 5 SN grip deadlifts 5 Muscle snatches / power snatches 10 Front squats / thrusters 10 Push press / (just the thrusters...
