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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.


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Saturday, November 28, 2020

4 Rounds for reps of:

1:00 Front Raise Hold
30s REST
1:00 Supine Row
30s REST
1:00 Overhead Squat Milk Jug Alternating Press (non-working hand is
extended)
30s REST
1:00 Double Milk Jug Swings
Rest 30s
1:00 Double Unders
REST 30s

 

Coach’s notes:

Post reps per movement (seconds in the hold) for each movement and round, plus all totals to comments.

WOD Leaderboard
No Comments

Friday, November 27, 2020

A1.  Dowel Split Jerk Press – 15 reps X 4 sets, rest 30-45s

A2.  Dowel Split Jerk from toes and forehead – 8 reps/side X 4 sets, rest 30-45s

A3.  Dowel Push Jerk – 15 reps X 4 sets, rest 30-45s

B.  As Many Rounds As Possible (AMRAP) in 15 minutes of:

7 Bent Over Milk Jug Row/Rear Delt Raises

7 Plyo Push-ups

7 Front Plank Alternating Knees to Elbows

Coach’s notes:

Post results and comments for Oly and rounds and reps complete for AMRAP to comments.

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Thursday, November 26, 2020

A1.  Wall Walks – 5 (controlled) reps X 5 sets, rest approx. 90s

A2.  Alternating Leg Wall Sit – 8-12 reps/leg X 5 sets, rest approx. 90s

A3.  Side Plank Raises – 10-14/side X 5 sets, rest approx. 90s

A4.  Switch Lunges – 60s X 5 sets, rest approx. 90s

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Wednesday, November 25, 2020

7 rounds for time(s) of:

6 Dowel Squat Snatch
10 Pike Raises
14 Single Leg Alternating Glute Bridges
18 Box Jumps
REST 1:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
No Comments

Tuesday, November 24, 2020

Completely any order for time:

50 Tuck Jumps
50 Milk Jug Thrusters
50 Side Shuffle – 10ft.
50 Lateral Raises 
50 Hollow Rocks
50 Double Milk Jug Overhead Squats
* Perform 3 burpees every minute.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Monday, November 23, 2020

A1.  Free Strict Standing Handstand Push-up/Strict Handstand Push-up/Supported Invert Push-up (or lower) – 5-8 reps X 7 sets, rest 90-120s

A2.  Single Leg (loaded) Squats – 8-12 reps/leg X 7 sets, rest 90-120s

A3.  Single Arm Supine Strict Row – 5-8 reps/arm X 7 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Saturday, November 21, 2020

4 rounds for reps of:

1:00 Switch Lunges
1:00 Stair Calf Raises
1:00 Alternating Front Plank Milk Jug Lateral Raises
1:00 Prone Overhead Dowel Raises
1:00 Double Milk Jug Ground to Overhead
1:00 REST

Coach’s notes:

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

WOD Leaderboard
No Comments

Friday, November 20, 2020

A. For VIRTUOSITY and time complete:

30 Dowel Front Squat
30 Snatch Balance
30 Dowel Squat Clean and Jerk
30 Dowel Sotts Press
30 Dowel Squat Snatch
30 Dowel Push Jerk
30 Dowel Overhead Squats

B. Spend 10 minutes working on scales.

Coach’s notes:

Post time to complete, BUT more importantly notes regarding oly tech. to comments.

WOD Leaderboard
Comments: 4

Thursday, November 19, 2020

Complete As Many Rounds As Possible (AMRAP) in 23 minutes of:

10 Two Foot Jumps Over Dowel
10 Supine Rows/5 Strict Pull-ups
10 Double Milk Jug Front Rack Lateral Squats (5/side)
10 Inverted Shoulder Taps

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 2

Wednesday, November 18, 2020

A1. GHD raise – 6-10 reps x 5 sets, rest 60-90s

A2. Seated Doubel Milk Jug External Rotation – 10-15 reps @ 3010 x 5 sets, rest 60-90s

A3. Hallow Rocks – 8-15 reps x 5 sets, rest 60-90s

A4. Push Ups – 10-15 reps @3030 x 5 sets, rest 60-90s

A5. Supermans – 10-15 reps x 5 sets, rest 60-90s

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments