09.05.2022 Partner wod

Warm Up
Coach led outside with PVC





HERO WOD Jack
with a partner- you go I go style
AMRAP in 20 minutes of:
•115/80 pound Push press, 10 reps
•10 KB Swings, 1.5 pood
•10 Box jumps, 24 inch box


Background: Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.The “Jack” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, September 29, 2010 (100929).

09.03.2022 Partner WOD

Warm Up
2 sets
lateral banded walks x 10 each side
monster walks x 10 each direction
30 seconds calf eccentrics each side


2 sets
banded lat pull downs x 20 reps
DB high pulls x 8 each side
jumping in place x 20 seconds



Mobility
wall slides x 30 seconds
banded ankle stretch x 30 seconds each side
perfect stretch x 4 each side




"Goldy the Gopher"
Team of 2
Every 12:00 for 36:00
200m suitcase carry- each person has one DB/KB
then 2 rounds
50 alternating DB snatches 50/35 35/20
40 TTB or hanging knee raises
100 DUs or 200 singles

09.02.2022

Warm Up
2 rounds
50 single unders
20 band pull aparts

10 PVC Cuban Press



Mobility https://www.instagram.com/p/CHn3VoLHd-2/
small plates
10 reps of each in a bent over position
A. external rotate + overhead
B. thumbs up front raises
C. palms down front raises




Snatch Warm Up- 3 reps each

1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets




Strength
A. 3 sets of high hang power snatch + high hang snatch @50%
B. 3 sets of hang power snatch + hang snatch @60%
C. 3 sets of snatch @70%


WOD
"The Minnesota Miracle"
15 rounds for time
3 burpee to a target
2 power snatch 115/85 95/65 75/55
1 wall walk

09.01.2022

Warm Up
2 rounds
200m run
10 single leg RDL with light weight- 5 each side
10 half kneeling KB single arm press- 5 each side
10 stagger stance good mornings with empty barbell

Mobility
shoulders and rotator cuff https://www.instagram.com/p/BtogGGPnJbN/


1. Isometric ER with yelllow mini-band x 3 sets of 10 sec hold
2. Mini-band press x 10 reps
3. Mini-band ER x 10 reps
4. Pulsing ER with OH reach x 10 reps
5. Overhead ER x 10 reps



Functional Strength https://www.instagram.com/p/CTpoV5jF0Gg/
2 sets
A. Seated single arm Z-press x 10 reps each arm
B. 60 seconds of heavy farmer marches
C. 30 seconds each side single leg balance weight pass- get something heavy enough to challenge you




WOD
"Nokomis Lake Monster"
6 rounds
Every 2:30 complete
15/12 cals row or ski or 12/10 cals bike
200m run
Rest 2:30
each round add one calorie

08.31.2022 Partner WOD

Warm Up
2 rounds
8 alternating bird dogs @2020
5 single arm walking KB swing- each side https://youtu.be/KERoYjuxq7g
10 second standing straight leg hold- each side
50 feet single arm OH carry- each side




Skill: handstand work from a bench/box + RDLs
https://www.instagram.com/p/B-BJyCmgwI5/

Super Set 3 times

A. Gymnastics complex- rest as needed between sets

1️ HSPU from the box x 2
2️ Walk out to plank and back to stack x 2
3️ Leg raises x1 per leg
4️ Corner walk x1 per corner
5️ Leg raises x1 per leg
6️ HSPU from the box x 2

B. Single leg KB RDLs x 6-8 reps heavy


WOD
"Dinkytown"
Team of 2
25:00 AMRAP
200m sandbag carry- together switching the bag back and forth
2 rounds
20 deadlifts 185/125 135/95 115/75
10 synchro bar facing burpees*
*the synchro happens when both people are flat on the floor

08.30.2022

Warm up
2 sets
empty bar clean high pulls x 10
empty bar muscle clean x 10
6 each side curtsy squats
6 each side low switch Cossack squats
6 each side quadruped shoulder taps with a 3 second pause



Primer- 2 sets
1. bottoms up alternating KB press x 6 each side
2. DB Chinese row x 10 each side https://youtu.be/o_Ul5lc7Vkw





Strength
3 sets
A. Bulgarian split squats x 10/ leg
B. DB box step ups x 5/leg- heavy load (more than last week)



WOD
"Maroon Madness"
15:00 EMOM
min 1- 1 power clean @80% + 4 box jumps + 12 ball slams
min 2- max cals your choice machine
min 3- rest

08.29.2022

Warm Up
2 sets
200m run
10 barbell bicep curls
10 barbell front raise with wrist extension- keep elbows locked out
10 beast to alternating leg through- 5/side
10 perfect stretch- 5/side




WOD
"Ski-U-Mah"
4 rounds
5:00 AMRAP Cindy
2:00 rest
*pick up where you left off

Cindy= 5 pull ups, 10 push ups, 15 air squats



Finisher
3 sets of 45 second gymnastics plank hold
rest as needed