workout of the day
05.21.2024
WOD
"Sold Out"
15:00 AMRAP
25m sled push- add 2-3 plates on sled
200m run
5 burpee box jump overs 30/24"
10 TTB
Strength
Strict Press
4 sets of 3 reps- build load
Accessories- 3 sets
A. half kneeling DB snatch * x 8-10 per side
B. standing banded pallof twist x 10 per side
All Posts • Instagram
WOD
"Sold Out"
15:00 AMRAP
25m sled push- add 2-3 plates on sled
200m run
5 burpee box jump overs 30/24"
10 TTB
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*