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
Saturday, January 25, 2020
TT WOD – Partner:
In partners complete:
10 Synchronized Rounds of Cindy
Then complete 2 rounds of:
20 Synchronized Clean and Jerk – 135#/95#
30 Synchronized Wallballs – 20#/14#
40 Synchronized Ring Rows
WOD
Partitioning as you see fit complete 3 rounds for time of:
6 Muscle-ups
12 Dumbbell Press – 45#/30#/hand
18 Dumbbell Hang Squat Cleans – 45#/30#/hand
24 Dumbbell Box Step Overs – 45#/30#/hand over 24”/20”
30 Two Foot Lateral Hops Over Dowel – 24”/20”
600m Row
Thursday, January 23, 2020
WOD:
5 rounds for time(s) of:
5 Strict Chest to Bar Pull-ups
10 Overhead Squats -135#/95#
15 V-ups
REST 90s
With any time remaining work on your reverse skipping.
TT WOD – Gymnastics-
A1. L-sit holds – 5s hold X 3-4/set X 3 sets, rest 60-90s
Notes: Elbow to shoulder width, external rotation of shoulder, drive shoulders down, start with a short level (knees bent), drive hips and knees up and forward, which drives shoulders back, should not feel front of shoulder, extend lever after 5s hold achieved, 1st one leg (alternating), then both legs.
A2. Lat activation push back with hollow body – 4-6 reps with pause at top X 3 sets, rest 60-90s
A3. Prone straight arm shoulder extension with plate – 8-12 reps @ 2022 X 3 sets, rest 60-90s
Notes: Wrists neutral, keep arms close to body and body active in hollow.
B1. Headstand pike raises – 4-6 reps @ 5050 X 3 sets, rest 60-90s
B2. Ring Invert – 4-6 reps @ controlled tempo X 3 sets, rest 60-90s
B3. Reverse plank (superman) hold – 30-60s X 3 sets, rest 60-90s
Notes: knees bent as scale, rower with parallettes as progression.
Coach’s notes:
Post time per round and total working time for WOD and results for all TT Gymnastics to comments.
WOD Leaderboard
Tuesday, January 21, 2020
WOD
“Filthy Fifties” – 1 round for time of:
50 Box Jumps – 24”
50 Jumping Pull-ups
50 Kettlebell Swings – 1.0 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press – 45#
50 Back Extensions
50 Wallballs – 20#/14# to 10’
50 Burpees
50 Double Unders
Compare to Monday, November 19, 2018
TT WOD – Gymnastics:
A1. Straight Arm Supine Hip to Bar (with swing) on Med Ball – 8-12 reps X 3-4 sets, rest approx. 60s
A2. Hollow Body Handstand Pike to Wall with Med Ball – 6-10 reps with 3s hold X 3-4 sets, rest approx. 60s
A3. Strict False Grip Ring Pull-up – 5-6 reps X 3-4 sets, rest approx. 60s
B1. Prone Overhead Dowel Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s
B2. Banded Lat Pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s
B3. Prone Banded Abduction Overhead Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s
Coach’s notes:
Post time to complete Filthy Fifties and results for all TT Gymnastics to comments.
WOD LeaderboardMonday, January 20, 2020
A1. Overhead Barbell Walking Lunges – 10 steps (5/leg) X 5 sets, rest 90-120s
Compare to Friday, April 7, 2017
A2. Peg Board Ascents – 2 (unbroken) X 5 sets, rest 90-120s
Compare to Monday, April 15, 2019
Saturday, January 18, 2020
TT WOD – Partner:
In Partners complete for time:
500m Row each, then working at the same time complete:
50 Squats each
100 Sit-ups total
50 Squats each
100 Push-ups total
50 Squats each
100 Double Unders total
50 Squats each
100 Thrusters total – 65#/45#
500m Row each
WOD – “Double Triplets”–
21, 15, 9 rep rounds for time of:
Dumbbell Walking Lunges – 50#/35#/hand
Pull-ups
Box Jumps – 24”/20”
Then without rest complete:
10 rounds of:
4 Knees to Elbows
6 Power Snatch – 95#/65#
8 Reverse Double Unders
Coach’s notes:
Post time to complete Partner WOD and time to complete WOD to comments.
WOD LeaderboardFriday, January 17, 2020
WOD
A. Work to a challenging triple deadlift in 12 minutes.
B. Complete As Many Rounds As Possible in 12 minutes of:
3 Burpee Box Jump Overs – 24”/20”
3 Deadlift – 225#/155#
6 Burpee Box Jump Overs – 24”/20”
6 Deadlift – 225#/155#
9 Burpee Box Jump Overs – 24”/20”
9 Deadlift – 225#/155#
Etc.
Coach’s notes:
Post load reached for deadlift and rounds and reps complete for AMRAP to comments. HAPPY BDAY COACH DEREK M!
WOD LeaderboardThursday, January 16, 2020
WOD:
Death by Calories – Rowing
Row 1 Cal in the first minute.
Row 2 Cal in the second minute.
Row 3 Cal in the third minute.
Row 4 Cal in the fourth minute, etc., until you are unable to complete the required calories in that minute.
NOTE: Reset the rower each round.
TT WOD – Gymnastics:
A1. L-sit holds – 5s hold X 3-4/set X 3 sets, rest 60-90s
Notes: Elbow to shoulder width, external rotation of shoulder, drive shoulders down, start with a short level (knees bent), drive hips and knees up and forward, which drives shoulders back, should not feel front of shoulder, extend lever after 5s hold achieved, 1st one leg (alternating), then both legs.
A2. Lat activation push back with hollow body – 4-6 reps with pause at top X 3 sets, rest 60-90s
A3. Prone straight arm shoulder extension with plate – 8-12 reps @ 2022 X 3 sets, rest 60-90s
Notes: Wrists neutral, keep arms close to body and body active in hollow.
B1. Headstand pike raises – 6-8 reps @ 5050 X 3 sets, rest 60-90s
B2. Ring Invert – 4-6 reps @ controlled tempo X 3 sets, rest 60-90s
B3. Reverse plank (superman) hold – 30-60s X 3 sets, rest 60-90s
Notes: knees bent as scale, rower with parallettes as progression.
Coach’s notes:
Post total calories rowed for WOD and results for all sets in Gymnastics TT to comments
WOD Leaderboard