workout of the day
05.23.2024
WOD
"Silent but deadly"
10:00 AMRAP
3 deadlifts 255/155 185/125 155/105
6 push ups
9 air squats
Strength
https://www.instagram.com/p/C2XbPG0AoEj/
3 sets
A. banded hip extensions x 15 reps
B. deficit sumo deadlifts with KB x 10 @21X1
then...
C. single leg Bulgarian deadlifts with barbell x 6 per side
WOD
"Silent but deadly"
10:00 AMRAP
3 deadlifts 255/155 185/125 155/105
6 push ups
9 air squats
05.22.2024
WOD
"One Man Band"
5 rounds for time
farmer carry x 50m DBs 50/35 (pylon and back)
rope climb x 2 or 4 up/downs
Rest 1:00
record each split
Strength
Behind the Neck Jerk + Overhead Squat
Every 75 seconds for 7 sets
Set 1: 60% of 1RM Snatch
Set 2: 65% of 1RM Snatch
Set 3: 70% of 1RM Snatch
Set 4: 75% of 1RM Snatch
Set 5: 80% of 1RM Snatch
Set 6: 82% of 1RM Snatch
Set 7: 85% of 1RM Snatch
WOD
"One Man Band"
5 rounds for time
farmer carry x 50m DBs 50/35 (pylon and back)
rope climb x 2 or 4 up/downs
Rest 1:00
record each split
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"