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Archives: Balance

Monday, September 14, 2020

Shoulder Press – 3, 3, 3, 3, 3, 3, 3

Perform scales between sets.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 11

Sunday, September 6, 2020

Complete each set in any order:

A. 20 Bar Pull-overs

B.  30 D-ball Over Alternating Shoulder – choose load

C.  15 Squat Snatch – 135#/95#

D.  120s AMRAP Box Jumps – 24”/20”

E.  Handstand Walk AFAP in one set

Coach’s notes:

Post order completed and results for each set to comments.

WOD Leaderboard
Comments: 4

Thursday, August 27, 2020

Back Squat – 2, 2, 2, 2, 1, 1, 1, 1

*Practice scales between sets.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Wednesday, August 12, 2020

A1.  Ring Dips – 6-10 reps X 5 sets, rest 90-120s

A2.  Pistols – 10/leg X 5 sets, rest 90s-120s

A3.  Handstand Walk – As Far As Possible X 5 sets, rest 90-120s

A4.  Row – 250m X 5 sets, rest 90-120s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 4

Friday, August 7, 2020

AMRAP in 7 minutes of:

10 Sumo Deadlift – 95#/65#
45 Double Unders

REST 2:00

AMRAP in 7 minutes of:

10 Burpee Over Bar
10 Plate Box Step Over – 2 X 25#/2 X 15# @ 24”/20”

Practice inverted burpees with any time remaining.

 

Coach’s notes:

Post rounds and reps complete for each couplet to comments.

WOD Leaderboard
Comments: 8

Thursday, July 23, 2020

Work to your heaviest in the following barbell complex:

1 Hang Power Clean/2 Squat Cleans/3 Split Jerks

Between sets work on your inverted burpees

Coach’s notes:

Post loads for all sets and notes for inverted burpees to comments.

WOD Leaderboard
Comments: 5

Tuesday, June 30, 2020

Complete all 3 sets in any order and switch every 10 minutes:

  1. 10 Rope Climbs of the hardest variety you are capable. (Legless L-sit from seated holding L position up and lowering all the way back to seated in L position as hardest version.  Scale as needed from here.)
  2. Turkish Get-up – 5/arm X 5 sets, taking approx. 2:00 per set.
  3. Front and Back Scales for 10 minutes.

Coach’s notes:

Post order complete and results for each set to comments.

WOD Leaderboard
Comments: 3

Monday, June 8, 2020

At Home WOD:

As Many Rounds As Possible in 20 minutes of:

10 Left Side Milk Jug Side Plank with Rotation
10 Tuck Jumps
10 Right Side Milk Jug Side Plank with Rotation
10 Hamstring Curls
10 Chair Dips

WOD:

As Many Rounds As Possible in 20 minutes of:

10 Left Side Dumbbell Side Plank with Rotation – 15#/10#
10 Tuck Jumps
10 Right Side Dumbbell Side Plank with Rotation
10 Hamstring Curls
10 Ring Dips

No Comments

Sunday, June 7, 2020

At Home WOD and WOD:

A1.  Alternating Knee to Elbow Crunch – AMRAP X 5 sets, rest approx. 60s

A2.  Handstand Push-ups – 5-7 reps X 5 sets, rest approx. 60s

A3.  Alternating Single Leg Squats (Pistols) – 20-30 (total) reps X 5 sets, rest approx. 60s

A4.  Superman Hold – AMSAP X 5 sets, rest approx. 60s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Saturday, May 23, 2020

At Home WOD and WOD

Tabata Intervals for Reps of:

  1. Pike Raises
  2. Handstand Hold/Rotations
  3. Box Jumps
  4. Crab Walk

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
No Comments