workout of the day
09.08.17
Warm Up:2:00 row/run/bike 2 rounds of: 3 Scap Retractions or Strict Pull-Ups 5 Pushups 7 AbMat Sit-Ups 9 Dowel Overhead Squats
Skill: back squat 8 reps@ 50% 6 reps @ 60% 4 reps@ 70% 2 reps @80%
Primer: pistol progressions 5:00 to work on progressions 1. work from a lunge position with the back foot pointed- toe on the ground, then the back foot flat on the ground, then finally the back foot off the ground. Practice standing up out of each type of lunge. 2. Using a box, slowly drag the foot alongside the back of the box and tap the ground with the foot and drive up. Then pistol off the side of the box trying to keep the foot out in front. 3. Using a band on the rig. Place the band across the squat rack of the rig and sit on the band in a pistol position. The band helps you drive out of the bottom of the pistol.
Skill: snatch tall snatch 5 sets of 3 starting at empty bar then... hang snatch + OHS 5 sets of 2 reps starting at 50% 1RM snatch
WOD 10:00 AMRAP 10 x power snatch 115/75 15 x sit ups 10 x alternating pistols
09.07.17
Warm Up:8:00 EMOM odd mins: 200m run even mins: 3 strict pull ups or scap retractions + 4 push ups + 5 air squats
Mobility: Overhead barbell underarm stretch x :30- hands in a snatch grip then hands in a jerk grip- With the barbell overhead, tuck your butt under, head goes forward and reach your barbell backward. Stretch in the underarm, thoracic and shoulders. Banded hip flexor stretch x :30 each side Ankle stretches
Skill: pause front squat 9:00 EMOM @60-65% 1RM 3 reps of pause front squat- :03 descend and :02 pause at the bottom
then... accumulate 100 seconds of L-sit hold. Use boxes set up next to each other. Hold the L-sit position with your knees bent for today.
WOD: 3 RFT 4 reps of 1 Tire Flip + 5 air squats 8 reps of Push Press 115/75 200m KB carry AHAP *round 1 KB in the front rack position *round 2 KB in the overhead position *round 3 KB in the farmer carry position
09.06.17
Warm Up:3:00 run/bike/row then.. One set of: Prone PVC Pipe Pass Thrus x 10 reps Band Distracted Hip Flexor Stretch x 60 seconds per side 4 position wrist stretches x :30 each position
Skill: handstands Every minute, on the minute, for 6 minutes (3 sets) of: Interval 1 – Piked Box Handstand Push-Ups x 6 reps https://www.youtube.com/watch?v=WAznncvmRUU&feature=youtu.be Interval 2 – Wall Climb x 3 reps
Followed by. . .
Three sets of: 200m run Incline Push-Ups x 15 reps Deep Squat Progression x 5 reps Elbow Plank x 60 seconds
WOD: For Time 200m Run 10 HSPU 400m Run 20 Wall balls 800m Run 150 Single unders 800m Run 20 Wall balls 400m Run 10 HSPU 200m Run
09.05.17
Warm Up:500 Meter Easy Row, into: 2 Rounds: 3 Spiderman and Reach, each leg 5 Sit-Ups 3 Inchworms 5 Sit-Ups
then . . .
Band Assisted Perfect Stretch (green band on the rig and you lunge perpendicular to the rig x 30 seconds per side Band Assisted Lat Stretch x 30 seconds per side
and finish with . . .
Two sets of: Banded Hip Bridges x 10 reps each Banded Good-Mornings x 10 reps Banded Air Squats x 10 reps Cossack lunge x 10 reps each side
Skill: cleans 8 Sets of the Complex: Pausing Clean Pull + Squat Clean + Front Squat
On the Pausing Clean Pull, pause for a full 2 seconds at each position. On the Squat Clean, pause for a full 2 seconds in the bottom of the squat before standing. On the Front Squat, pause for a full 2 seconds as well in the bottom of the squat before standing.
Pausing Clean Pull – We are looking to pause for our 2 seconds at (3) different positions: Pause #1 – 3 inches off the floor Pause #2 – Knee-level Pause #3 – Power position
Set 1-2 @ 50% 1 RM clean Set 3-4 @55% Set 5-6 @60% Set 7-8 @65%
WOD: 6:00 AMRAP 6 power cleans 135/95 or 115/75 or 95/65 12 push ups
09.04.17 Labor Day- hero Rankel
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
20:00 AMRAP 6 Deadlifts 225/155 7 Burpee pull ups 10 KB swings 2 pood 200m Run
09.02.17
Make up Strength/Skill WOD: Partners 1 person runs 200m or rows 250m wile the other person works through reps 50 DB squat clean thrusters 40/30 or 35/20 40 KB swings 32/24kg 30 Over the shoulder sandbag 20 Front racked DB lunges 40/30 (20 each leg) 10 Wall climbs
stop running and both work together on 400 DUs or 800 singles Time Cap 25:00