Archives: Static
Tuesday, February 18, 2020
WOD
A. As Many Reps As Possible in 2:00 – Hands on Box Jump Overs – 24”/20”
B. As Many Calories As Possible in 90s – erg of choice
C. 50 Burpees for time.
D. 50 Strict Pull-ups for time.
E. As Many Reps As Possible in 2:00 – Hip and Back Extension (controlled tempo)
TT WOD – Gymnastics
A1. Straight Arm Kipping Hip to Bar – 6-8 reps X 3-4 sets, rest 60-90s
A2. Seated Straddle (hollow body) Pike Raises – 6-10 reps X 3-4 sets, rest 60-90s
A3. Strict False Grip Muscle-up Transition – 5-6 reps X 3-4 sets, rest 60-90ss
Note: Use banded seat assistance or “toe nail” leg support
B1. Overhead Prone Plank Wall Hold – 30s X 3 sets, rest approx. 60s
Note: Ensure to keep hollow body position. To progress add shoulder touches.
B2. Standing Barbell Delt Raise to Overhead – 8-12 reps @ 3030 X 3 sets, rest approx. 60s
B3. Standing Single Arm Banded External Rotation and Press with External Rotation – 8-12 reps X 3 sets, rest approx. 60s
Note: Turn thumbs back at top.
Tuesday, April 23, 2019
WOD:
Tabata Intervals for reps of:
- Side Shuffle – 10ft.
- Clean and Jerk – 95#/65#
- Pull-ups
- Push Press – 95#/65#
TT WOD – Accessory:
A. Lateral Single Leg Pistol Off Box – 8-12/leg @ 30X1 X 4-5 sets, rest 60-90s
Note: Stay as vertical as possible and scale height accordingly, heel touch only, tracking knee over foot.
B1. Back and Hip Extension (body control) – 6-8 reps @ 5050 X 4 sets, rest 60s
B2. Single Leg Wall Sit – 25-35s/leg X 4 sets, rest 60s
C. Hollow Hold – 45-60s X 3 sets, rest 60s
Notes: Start in a ball and extend only as far as you can without any surrender to low back.
Coach’s notes:
Post reps per round, per movement and all totals for WOD and results for all sets in TT WOD to comments.
WOD LeaderboardThursday, April 18, 2019
WOD:
A. Row 2000m or 1 mile run
Compare to Wednesday, April 12, 2017 or Sunday, July 15, 2018
B. Practise skill/movements of choice with time remaining.
TT WOD – Accessory:
A. Bottoms up KB Press – 7-9 reps @ 3030 X 4 sets, rest 60-90s
B1. Farmers carry (Dumbbells or KB’s) – 60s X 4 sets, rest 60s
Notes: No hook grip and hands must be in the center of the grip (i.e. no touching wrist to the side)
2. Overhead Barbell Hold – 60s X 4 sets, rest 60s
C. Plank Complex – 30s each at Front/Left/Right X 3 sets, rest 30-60s
Note: Progression is to rings.
Coach’s notes:
Post time for row or run and notes for practice from WOD to comments. Post results for all sets in TT WOD to comments.
WOD LeaderboardThursday, April 4, 2019
WOD:
5 rounds for load(s) and time(s) of:
50 ft. Handstand Walk
12 Dumbbell Devil’s Press
7 Ring Muscle-ups
Rest 3:00
TT WOD – Accessory:
A. Bottoms up KB Press – 6-8 reps @ 3030 X 4 sets, rest 60-90s
B1. Farmers carry (dumbbells/KB’s) – 60s X 4 sets, rest 60s
Notes: No hook grip and hands must be in center of dumbbell drip (i.e. no touching wrist to dumbbell head)
B2. Overhead Barbell Hold – 60s X 4 sets, rest 60s
C. Plank complex – 30s at front/left/right X 3 sets, rest 30-60s
Notes: Progression to rings
Coach’s notes:
Post time and load per round and total working time to comments for WOD. Post all results for TT WOD to comments.
WOD Leaderboard
