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Archives: Balance

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

Friday, May 22, 2020

At Home WOD:

A1.  Dowel Hip Clean Elbow Rotation – 15 reps X 5 sets, rest = scales

A2.  Dowel Hip Power Clean – 15 reps X 5 sets, rest = scales

A3.  Dowel Hip Squat Clean – 15 reps X 5 sets, rest = scales

A4.  Tall Split Jerk – 10/side X 5 sets, rest = scales

 

WOD:

A. Power Clean – 2 reps X 5-7 working sets, rest 1-2 mins

B. Hang Squat Clean – 2 reps X 5-7 working sets, rest 1-2 mins

Practice front and back scales between sets.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Thursday, May 21, 2020

At Home WOD

AMRAP in 6 minutes of:

10 Milk Jug Thrusters
10 Hamstring Curls

REST 1:00

AMRAP in 6 minutes of:

10 Push-ups
10 Milk Jug Lateral Raises

REST 1:00

AMRAP in 6 minutes of:

5 Inverted Burpees
10 Prone Back Extensions

 WOD

AMRAP in 6 minutes of:

10 Cal Row
10 Push Jerk – 135#/95#

REST 1:00

AMRAP in 6 minutes of:

10 Toes to Bar
1 Legless Rope Climb

REST 1:00

AMRAP in 6 minutes of:

5 Inverted Burpees
10 Hip Extensions

Coach’s notes:

Post rounds and reps complete for each couplet.

WOD Leaderboard
Comments: 5

Thursday, May 14, 2020

At Home WOD

5 rounds for time of:

Run 400m
Handstand Walk 50 ft.

WOD:

  1. Hang Power Snatch – 3 reps X 5-7 working sets, rest approx. 120s
  2. Hang Squat Snatch – 2 reps X 5-7 working sets, rest approx. 120s

Coach’s notes:

Post time to complete At Home WOD and loads for all sets of WOD to comments.

WOD Leaderboard
Comments: 1

Tuesday, May 12, 2020

At Home WOD and WOD:

A1. Crow support or free handstand practice – work to achieve 15-60 sec x 5 sets, rest 60-90 seconds

A2. Superman raises – 30-60 seconds x 5 sets, rest 60-90s

A3. Strict Pull Ups – AMRAP x 5 sets @3011 x 5 sets, rest 60-90s

A4. GHD Raise – 6-8 (8-12) reps x 5 sets, rest 60-90 s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Friday, May 8, 2020

At Home WOD:

A1.  Dowel Hip Snatch Pull – 15 reps X 5 sets, rest 30-45s

A2.  Dowel Hip Muscle Snatch – 15 reps X 5 sets, rest 30-45s

A3.  Dowel Hang (below knee) Power Snatch – 15 reps X 5 sets, rest 30-45s

A4.  Dowel Hip Squat Snatch – 15 reps X 5 sets, rest 30-45s

Alternate Front and Back Scales (both legs) after each round.

WOD:

A. Tall Snatch Pull – 5 reps X 5 sets, rest 60-90s

B.  Tall Muscle Snatch – 4 reps X 5 sets, rest 60-90s

C.  Hang (below knee) Power Snatch – 3 reps X 5 sets, rest 60-90s

D.  Hip Squat Snatch – 2 reps X 5 sets, rest 30-45s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Tuesday, April 21, 2020

At Home WOD

5 rounds for time of:

Run 400m
17 Milk Jug Raises

WOD

A.  Front Squat – 4 reps @ 31X1 X 6 sets, rest 90-120s

B.  Spend 10-15 minutes on front and back scales

 

Coach’s notes:

Post time to complete At Home WOD and loads for all sets of front squat, plus notes for scales to comments for WOD.

WOD Leaderboard
Comments: 12