W.O.D

W.U Group

  • Shoulder Prep

Skill:  Handstand Work

15-20 mins variations and loading

W.O.D 13 min AMRAP of

  • 55 x Deadlifts 225/155
  • 55 x Situps 
  • 55 x Cals on Rower
  • 55 x Handstand Pushups

 

February 10, 2019

2/11/2019

W.U Group

  • Shoulder Prep

Skill:  Handstand Work

15-20 mins variations and loading

W.O.D 13 min AMRAP of

  • 55 x Deadlifts 225/155
  • 55 x Situps 
  • 55 x Cals on Rower
  • 55 x Handstand Pushups

 

February 7, 2019

2/8/2019

W.U. 2 Rounds for time of

  • 1 min on Bike or Rower
  • 1 min (30L/30R) Samson 
  • 1 min (30L/30R) Spiderman
  • 1 min (30L/30R) Pigeon
  • 1 min Jump Rope

W.O.D In 3, 6 and 12 mins periods

  • 30 x Wall Ball 20/14
  • 20 x Ring Pushups
  • 30 x Alt DB Snatches 50/35
  • 20 x Cals on Rower 
  • 30 x Walking OH Lunges (15 L/15R) 50/35
  • 20 x Triple Unders

3 mins Complete as much as you can

6 mins Complete as much as you can

12 mins Complete all if possible

**There is a rest period between segments

February 6, 2019

2/7/2019

W.U 400M Jog then

2 Rounds of 

  • Seated Barbell Strict Press x 10
  • Standing Barbell Bent over row x 10
  • 30 x Jumping Jacks

Strength:  Strict Press

5 sets of 5 @ 70% of 1 RM or Find a 1 RM

*take 2 mins per set = 10 mins

W.O.D 3 Rounds for time

  • 500M Row
  • 21 x Push Press 95/65
  • 21 x TTB
  • 500M Row
  • 15 x Push Press 
  • 15 x TTB
  • 500M Row
  • 9 x Push Press
  • 9 x TTB

 

February 5, 2019

2/6/2019

W.U.  3 Rounds

  • Loaded Shoulders

Skill:  8 Mins 

  • Ring Row
  • Hollow Ring Rows
  • False Grip/Turn Over
  • Dip Press Out’s

W.O.D 10 RFT of

  • 2 x Bar MU’s
  • 6 x Deadlifts @ 225/155
  • 10 x Burpees
February 4, 2019

2/5/2019

W.U. 3 Mins Core work

  • :15 sec Bicycles
  • :15 sec V-Up’s
  • :15 sec Leg Lifts
  • :15 sec REST

W.O.D 5 Rounds for time of

  • 50ft Sandbag Bear hug carry 150/100
  • 50 x Double under’s
  • 15 x Hand release pushups

Aux:  Good Mornings

50 x Reps @ 75/55 or less Unbroken of 2 sets of 25

Scale: 

  • 100ft Dual KB Rack Position Carry’s @ 44/35, 35/26, 26/18’s
  • 50 DU’s = 25 DU’s /50 Singles or 100 x Singles
  • Pushups = N/A

 

January 30, 2019

2/4/2019

W.U. 3 Rounds Squat Prep

  • 12L/12R lateral tension band walks
  • 10 x Wall Facing Squats
  • :30 sec L/:30 sec R Elevated spiderman

Strength:  Back Squat (18 mins)

Build to a 5RM

W.O.D Complete AFAP

  • 10 x Front Squats 115/85
  • 50 x Lateral Bar Jumps

2/1/2019

W.U.  Work through the skill of bottom to Dip Ring row

W.O.D for time Complete 10 Rounds or 20 Min Cap

  • 3 x Ring Muscle Up’s
  • 6 x KB Swings 70/53
  • 12 x Alt Pistols

Scale:  

  • MU: Ring row to bottom dip to press or jump lock out
  • Swings: 53/44, 44/35, 35/26
  • Pistols:  Use 1 ball and bands as needed

Cool Down:  12 min ROM W.O.D