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
Tuesday, February 11, 2020
WOD
Row 500m
Rest as needed.
Row 1000m
In-between and/or after rows practice SLIPS.
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.
Coach’s notes:
For rowing, complete in any order and post time for both rows to comments. In TT gymnastics post all results to comments.
WOD Leaderboard
Saturday, February 8, 2020
TT WOD – Partner:
In partners complete for time:
50 Knees to Elbows (alternate every 5 reps)
50 HSPU’s (alternate every 5 reps)
100 Sumo Deadlift High Pull (alternate every 10 reps) – 95#/65#
200 Double Unders (alternate every 25 reps)
200 Squats (alternate every 20 reps)
100 Kettlebell Swings (alternate every 10 reps) – 1.5/1.0 pood
50 Push-ups (alternate every 5 reps)
50 Box Jumps (alternate every rep) – 20” for all
NO REST, then every 3:00 for 4 rounds (in partners) complete:
20 Cal Row
30 Front Squats – 95#/65#
AMRAP Push Press – 95#/65#
WOD
Work to your heaviest in the following complex:
Snatch High Pull/Muscle Snatch/Power Snatch/Hang Power Snatch/Hang Squat Snatch – 1/1/1/1/1
Thursday, February 6, 2020
WOD:
5 Rounds for time(s) of:
30s L-sit
15 Back and Hip Extensions (controlled tempo)
60s Handstand Hold
15 Overhead Squats – 95#/65#
REST 90s
TT WOD – Gymnastics:
A1. L-sit holds – 5-10s hold X 2-3/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 gymnastics to comments.
WOD LeaderboardWednesday, February 5, 2020
Tuesday, February 4, 2020
WOD:
Paused Back Squat – 3 reps @ 32X1 X 5 sets, rest 90-120s
Compare to Sunday, November 17, 2019
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
Note: Progress to moving off the wall.
A3. Strict False Grip Ring Pull-up – 5-6 reps X 3-4 sets, rest approx. 60s
Note: Add a pause at the top.
B1. Prone Overhead Dowel Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s
Note: If shoulders internally rotate, cradle dowel with thumbs facing up.
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
Note: Keep thumbs facing up.
Coach’s notes:
Post loads for all sets of back squat and results for all gymnastics to comments.
WOD Leaderboard
