workout of the day
05.20.2024
WOD- Member of the Month Clint
Hero WOD Badger
Background: This workout is dedicated to Navy Chief Petty Officer Mark Carter, Age 27, of Virginia Beach, VA who was killed in Irag 11 December 2007.
3 Rounds For Time
30 Squat Cleans (95/65 lb)
30 Pull-Ups
800 meter Run
Vernon Griffith CSCS*D TSACF*D (@vernongriffith4) • Instagram photos and videos
Mobility
1. hamstring to hip pry
2. adductor rock backs
3. frog rock backs
4. multi- angle groin drifts
5. Cossack squats
WOD- Member of the Month Clint
Hero WOD Badger
Background: This workout is dedicated to Navy Chief Petty Officer Mark Carter, Age 27, of Virginia Beach, VA who was killed in Irag 11 December 2007.
3 Rounds For Time
30 Squat Cleans (95/65 lb)
30 Pull-Ups
800 meter Run
05.18.2024
WOD
"Crash Landing"
with a partner
8 rounds for time
2 rounds of Nate (1 round each)
200m run together
3 x clusters for each person 115/85
Nate= 2 ring muscle ups + 4 HSPU + 8 KB swings (2 pood)
WOD
"Crash Landing"
with a partner
8 rounds for time
2 rounds of Nate (1 round each)
200m run together
3 x clusters for each person 115/85
Nate= 2 ring muscle ups + 4 HSPU + 8 KB swings (2 pood)
05.17.2024
WOD
"Turquoise"
13:00 AMRAP
15 wall balls 20/14
10 KB snatches (5/side) 53/35
10 TTB or hanging knee raises
5 box jumps 24/20"
Strength
3 sets
A. Sumo deadlifts x 8-10 reps @50-60% max DL
B. suitcase carry x 100 feet each arm
C. tire flip x 3-4 reps
https://youtu.be/AR6E01ABoHk
Learn the KB snatch
1. work on single arm KB swing
2. add the high pull
3. half snatch- snatch on the way up and clean the way down
4. full snatch
WOD
"Turquoise"
13:00 AMRAP
15 wall balls 20/14
10 KB snatches (5/side) 53/35
10 TTB or hanging knee raises
5 box jumps 24/20"
05.16.2024
WOD
"Bluebird"
You go I go
partners- 6 sets (3 each)
For Time
25 feet handstand walk or 50 feet scooter walk
10/7 bike cals or 12/10 row cals or 200m run
5 power cleans 135/95 115/75 95/65
Clean Position Work- all of these should be squat cleans
1. 3 position clean- high hang, hang, floor- complete 3 sets (light load)
2. 2 position clean- hang and floor- complete 3 sets (moderate load)
3. clean- complete 2-3 sets
WOD
"Bluebird"
You go I go
partners- 6 sets (3 each)
For Time
25 feet handstand walk or 50 feet scooter walk
10/7 bike cals or 12/10 row cals or 200m run
5 power cleans 135/95 115/75 95/65
05.15.2024
WOD
"Cardinal"
Every 2:30 for 4 sets
15/12 cal bike
10 alternating front rack lunges- barbell 95/65
max bar muscle ups or pull ups in remaining time*
*record reps*
Strength
Pause front squats
4 sets of 1 rep @ 80% with a 3 second pause
Accessories
A. B stance hip thrusts x 10/side https://youtu.be/mqSuyvXIWgU
B. Split leg loaded rotations x 10/side
All Posts • Instagram (3rd video)
WOD
"Cardinal"
Every 2:30 for 4 sets
15/12 cal bike
10 alternating front rack lunges- barbell 95/65
max bar muscle ups or pull ups in remaining time*
*record reps*
05.14.2024
WOD
"Scarlet"
24:00 EMOM
min 1- row 12/8 cals
min 2- 30 DUs + 4 burpee over bar
min 3- 4 deadlifts 185/125 155/105 115/85 + 5 box jumps 24/20"
min 4- rest
Primer- each exercise 6 reps
Rotational and warm ups • Instagram
1. Lateral Squat to Rotation staying deep in the hips as you drift side to side.
2. Figure Four Contours staying as upright as you can challenging the hips to contour around the ground.
3. Spine Rotations from a wide straddle.
4. Ankle to Hamstring reach getting long overhead.
5. Glute Mobilizations staying square to the ground.
WOD
"Scarlet"
24:00 EMOM
min 1- row 12/8 cals
min 2- 30 DUs + 4 burpee over bar
min 3- 4 deadlifts 185/125 155/105 115/85 + 5 box jumps 24/20"
min 4- rest