Workout of the Day
Regardless of skill or ability, everyone does the same WOD.
Some may do more reps, some may scale or substitute, but we all do it together.
WOD Leaderboard
Thursday, 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 LeaderboardWednesday, April 17, 2019
“Annie, Are You OK?”
21, 15, 9 rep rounds for time of:
Row (Cals)
Thrusters – 65#/45#
Medicine Ball Cleans – 20#/14#
Sumo Deadlift High-Pulls – 65#/45#
Burpees
Coach’s notes:
Post time to complete to comments. Happy birthday Coach Kimmer! Enjoy your birthday WOD!
WOD LeaderboardTuesday, April 16, 2019
WOD:
5 Rounds for distance(s) and time(s) of:
5 Rounds of the Bear Complex – 135#/95#
10 Single Leg Hops/Side (for distance)
15 V-Sit-Ups
REST 2:00
Compare to Thursday, February 21, 2019
TT WOD – Accessory:
A. Front Rack Double KB or DB Split Squat with lateral band – 8-12 reps/leg @ 3030 X 4 sets, rest 60-90s
B1. Glute Bridge on bench – 25-45s X 4 sets, rest 60s
Notes: Shoulder blades off the bench, progress to single leg if you reach 45s for all 4 sets.
B2. Wall Sit – 60s X 4 sets, rest 60s
Note: Progress to loaded if you reach 60s for all 4 sets.
- Seated, Supported (hands) V Hold – 15-30s X 4 sets, rest 60s
Notes: Hands are between legs. Progression is to gradually apply more weight to the hands in an attempt to lift yourself off the floor.
Coach’s notes:
Post time to complete WOD and results for all sets of TT WOD to comments.
WOD LeaderboardMonday, April 15, 2019
A1. Back (Hip) Extension – 10-12 reps @ 3011 X 5 sets, rest 60-90s
A2. Turkish Get-Up – 7 reps X 5 sets, rest 60-90s
Compare to Tuesday, May 29, 2018
A3. Peg Board Ascents – 2 reps (unbroken) X 5 sets, rest 60-90s
Compare to Tuesday, February 26, 2019
Saturday, April 13, 2019
TT WOD – Partner:
Alternating rounds with your partner complete As Many Rounds As Possible in 10 minutes of:
5 Back Squat (from Floor) – 135#/95#
5 Pull-ups
Then with NO REST and working in partners with only one person working at a time complete As Many Rounds As Possible in 10 minutes of:
2 Clean and Jerk – 135#/95#
15 Kettlebell Swings – 1.5/1.0 pood
4 Clean and Jerk
15 Kettlebell Swings – 1.5/1.0 pood
6 Clean and Jerk
15 Kettlebell Swings – 1.5/1.0 pood
8 Clean and Jerk………..continuing adding 2 clean and jerk each round.
Then with NO REST and working in partners, one person working at a time complete:
2000m row, then
50 Burpees over Rower.
WOD:
6 rounds for time(s) and load(s) of:
Row 400m
10 Bench Press
Rest 2:00
Coach’s notes:
Post rounds and reps complete in partner WOD, plus time to complete to comments. Post time per round, weight per round and total working time for WOD to comments.
WOD Leaderboard
Thursday, April 11, 2019
WOD:
A1. Barbell Front Rack Walking Lunge – 5 reps/leg X 5 sets, rest 90-120s
Compare to Wednesday, August 30, 2017
A2. Alternating Single Arm Dumbbell Push Jerk – 5 reps/arm X 5 sets, rest 90-120s
Compare to Tuesday, February 26, 2019
A3. L-sit Rope Climb – 1 rep X 5 sets, rest 90-120s
Notes: Start seated, ascend and descend in L.
TT WOD – Accessory:
A1. Single Arm Alternating Dumbbell Bridge Press – 8-12/arm X 30X1 X 4 sets, rest 60s
A2. Single Arm Bent Over Unsupported Dumbbell Row – 8-12/arm @3011 X 4sets, rest 60s
B1. Seated Dumbbell External Rotation – 8-12 reps @ 3010 X 3 sets, rest 30-60s
B2. Banded Anti-rotation Press – 8-10 reps @ 3033 X 3 sets, rest 30-60s
Wednesday, April 10, 2019
Complete As Many Rounds As Possible (AMRAP) in 25 minutes of:
2 Toes to Bar
5 Box Jumps – 30”/24”
10 Alternating Dumbbell Ground to Overhead – 50#/35#
15 Push-ups
4 Toes to Bar
5 Box Jumps – 30”/24”
10 Alternating Dumbbell Ground to Overhead
15 Push-ups
6 Toes to Bar
5 Box Jumps – 30”/24”
10 Alternating Dumbbell Ground to Overhead
15 Push-ups
Etc., increasing by 2 Toes to Bar each round.