Archives: At Home
Tuesday, April 28, 2020
At Home WOD and WOD:
Run 400m
Run 800m
Run 1600m
Coach’s notes:
Runs can be done in any order. Rest between as needed. Post times to complete to comments.
WOD LeaderboardThursday, April 23, 2020
At Home WOD:
A1. Hip Muscle Snatch – 10-15 reps X 4 sets, rest approx. 30s
A2. Sotts Press – 10-15 reps X 4 sets, rest approx. 30s
A3. Snatch Balance from Toes – 10-15 reps X 4 sets, rest approx. 30s
A4. Snatch – 10-15 reps X 4 sets, rest approx. 30s
B1. 3 Position Prone Superman Back Extension (with Side Bend) – 8-12 reps/side X 3 sets, rest approx. 30s
B2. Side Plank with Rotation – 8-12 reps X 3 sets, rest approx. 30s
WOD
A. Snatch Balance – 2 reps X 5-7 working sets, rest 90-120s
B. Hang Snatch – 2 reps X 5-7 working sets, rest 90-120s
C. Spend 10 minutes on planks.
Coach’s notes:
Post notes for all sets of dowel weightlifting in At Home WOD and loads for all sets to comments for WOD.
WOD LeaderboardWednesday, April 22, 2020
At Home WOD:
Complete 1 round as you see fit for time:
100 Milk Jug (bilateral) Bicep curls
100 Burpees with Milk Jugs
100 Milk Jug (bilateral) Tricep Extensions
100 Bent Over Milk Jug Rows
WOD:
A. 21,15, 9 rep rounds for time of:
Box Jumps – 30”/24”
Chest to Bar Pull-ups
B. Row 1000m easy
Coach’s notes:
Post rep scheme and time to complete At Home WOD and time to complete WOD to comments.
WOD LeaderboardSaturday, April 18, 2020
A. Complete for VIRTUOSITY and time:
Dowel “DT” – 5 rounds of:
12 Deadlift
9 Hang Power
6 Jerks
NO REST
Dowel “Randy”
75 Power Snatch
B. Spend 15-20 minutes Stretching.
WOD:
A. Work to a moderate Power Snatch double in 12-15 minutes.
B. “Randy” – For time complete:
75 Snatch – 75#/45#
Coach’s notes:
Post notes regarding positions for weightlifting and time to complete At Home WOD. Post loads for all sets of power snatch and time to complete Randy for WOD to comments.
WOD LeaderboardFriday, April 17, 2020
AT Home WOD:
6 rounds for time(s) of:
15 Pike Raises
20 Left Leg Single Leg Hops (for distance)
20 Supine Rows
20 Right Leg Single Leg Hops (for distance)
REST 2:00
WOD:
6 rounds for time(s) of:
15 Pike Raises
20 Left Leg Single Leg Hops (for distance)
20 Ring Rows
20 Right Leg Single Leg Hops (for distance)
REST 2:00
Thursday, April 16, 2020
At Home WOD:
A1. Milk Jug Front Rack Split Squat – 45-60s/leg @ 3030 X 5 sets, rest approx. 60s
A2. Hamstring Curls – 15-20 reps @ 20X1 X 5 sets, rest approx. 60s
A3. Push-ups – 45-60s @ 3030 X 5 sets, rest approx. 60s
WOD:
A1. Dumbbell Suitcase Split Squats – 8-12 reps @ 3030 X 5 sets, rest 60-90s
A2. GHD Raises – 6-8 reps X 5 sets, rest 60-90s
A3. Push-ups – 45-60s @ 3030 X 5 sets, rest 60-90s
