March 1 @ 2:30PM

Warm Up
500m row
2 rounds
5 deck squats/leg + straddle stretch
10 Push-Ups
10 Pull-Ups

Skill
For 10 minutes
Handstand Walks/Kick Ups/Holds
Jump Rope practice (SU/DU/Speed rope)

WOD
21-15-9 reps for time
Sumo-deadlift high pull (95#/65#)
Burpee Pull Ups

Feb 28 @ 4:30PM

Warm Up
500m row
2 rounds
5 deck squat/leg + straddle stretch
10 Push-Ups
10 Pull-Ups

Core: TGU Windmills/side
3 x 10

Strength: Deadlift
3 x 5 @ 65%/75%/85% 1RM

WOD
For time
Row 1000m
20 Db Swings (55#/35#)
Row 500m
35 Db Swings
Row 250m
50 Db Swings

Feb. 23

I'll be shadowing at CNMC ER most of the day, so I'll be doing this WOD on Thursday the 24th.

Warm Up
500m row
2 rounds
5 deck squats
5 Burpees
5 Pull-Ups

Core
Lateral Pallof Presses
5 x 5 x 5 sec

Strength
Push Press
5 x 3, linear periodization

WOD
5 rounds for load
Farmer's Walk
5 Dumbbell hang cleans
Shoulder Carry
5 Dumbbell hang cleans
Overhead Walk
5 Dumbbell hang cleans

Increase the load each round. Only acceptable "rest" position is weights on shoulders or legs, not on ground. Rest as necessary between rounds.


Stretch

Feb. 22 @ 12:30PM

Warm Up
500m row
2 rounds
5 deck squats
10 Push-Ups
10 Pull-Ups

Core
Vertical Pallof Press
5 x 5 (5 sec holds)

WOD
For time
Row 1000m
75 Push-Ups
60 sec accumulated L-sit
45 Double Unders (or 180 singles)
30 Pull-Ups
15 HSPU

Feb. 21 @ 3:30PM

Warm Up

500m row

then 2 rounds

5 Kb Snatches

5 Hand Release Push-Ups

5 Squat-2-stand

Strength

Backsquat

3 sets of 5 reps @ 65%, 75%, 85% 1RM

Core

Anti-Extension (barbell rollouts)

3 sets of 10

Metcon

"Helen"

3 rounds for time

400m run

21 Db Swings (55#)

12 Pull-Ups

Feb. 20

And we're back! Quick WOD today, and tomorrow we begin again with some 5/3/1 action and well thought out metcons.

Warm Up
500m row

3 rounds
5 Kb snatches/arm
5 Pull-Ups
5 Squat-2-stands

Strength
Pallof Press
3 x 10

WOD
4 rounds for time
12 OH Squats (95#)
15 Pull-Ups

Feb. 2nd @ 7:30PM

Warm Up
3 rounds
10 leg swings
10 Squats
Snatch-grip squat holds
Anterior Quad Stretch

WOD
Backsquat
Increasing load
3-3-3-3-3

Overhead Press
Same load sets across
3-3-3-3-3

Feb 1 @ 8PM

Warm Up
400m run
3 rounds
10 Leg Swings
10 Squat-to-stand
5 Spiderman lunges/side
Hip/ankle mobility

WOD
For time
100m Lunge (~once around track)
100m reverse lunge

Total time in minutes x 10 = Sit-ups to be done.