WODs 5.29.18 - 6.1.18

The deadline for all individual team championship scores is tomorrow evening by 8 PM. This is the final extension. The first workout for teams is this Thursday. Click here to go to the Team Champ page.  

Please remain aggressive about sharing the upcoming intro classes. 

Tuesday

Warm Up

:30 Seconds
Easy Bike
Active Spidermans

Medium Bike
Active Samson

Faster Bike
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Pigeon Pose – :45 Seconds Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Chest Stretch – :45 Seconds

Although there are no upper body movements today, the push-ups and pull-ups from “Murph” will have likely taken a toll on athletes body. Moving through this stretch and Child’s Pose to loosen things up. Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Child’s Pose – :45 Seconds

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

“Jelly Belly”

For Time: 
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Schwinn Bike
10-8-6-4-2: Deadlifts (275/185)

The flow of today’s workout goes from 50 AbMat Sit-ups to 25 Calorie Schwinn Bike to 10 Deadlifts and so on. The weight on the deadlift should be a weight that athletes could complete 15+ repetitions unbroken when fresh. Within the workout, athletes can look to complete each set of deadlift in no more than 2 sets. If unable to Schwinn Bike, complete a 21-15-9-6-3 Calorie Assault Bike or Row.

Intermediate

“Jelly Belly”

For Time: 
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Schwinn Bike
10-8-6-4-2: Deadlifts (225/135)

Beginner

“Jelly Belly”

For Time: 
40-30-20-10: AbMat Sit-Ups
20-15-10-5: Calorie Schwinn Bike
8-6-4-2: Deadlifts (135/95)

Wednesday

Warm up

:30 Seconds

Jumping Jacks
Quad Stretch
Active Samson
Knuckle Drags
Active Spidermans
Air Squats

Footwork Warm-up

Using Low Hurdles or Cones

Lateral Shuffle
Forward and Back Shuffle
Two Feet In Lateral (Both Directions) 
Two Feet In Front Facing
Two Feet Hops Front Facing
Single Leg Hops Front Facing (Both Legs) 
Bear Crawl

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

“Double Decker”

AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

Weight on the barbell today should be light. When fresh, athletes should be able to complete the snatches unbroken without a doubt. Within the workout today, looking to get through the 15 reps in no more than two sets. The same goes for the weight on the wall balls. We want athletes moving for the majority of the AMRAP today. Picking a variation on the rope that allows them to do so will be important. Options listed in Teaching section.

Intermediate

“Double Decker”

AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

Beginner

“Double Decker”

AMRAP 15:
15 Power Snatches (45/35)
30 Double Unders
15 Wallballs (14/10)
30 Double Unders

Thursday 

This will be event 1 of Teams for the Team Champ. Will be done with only 2 athletes for team participants. 

Warm up

:30 Seconds

Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
Push-up to Down Dog

“Team 10k Row”

Teams of 3 - 2 if you are on a team championship team. 
For Time: 
10,000 Meter Row

Teams of 3 will take on the 10k row. The break-up strategy is fixed, with athletes switching off every 250 meters. With a 1:2 work to rest ratio, athletes are expected to sprint when it is their turn. Each team member will row 250 meters about 13 times, for a total of a little over 3,000 meters.

Intermediate - 10K

Beginner - 5 K

Friday 

1 Minute

Easy Bike
Active Spidermans

:45 Seconds

Medium Bike
Active Samson

:30 Seconds

Faster Bike
Push-up to Down Dog

Pigeon Pose – 1 Minute Each Leg

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Child’s Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

“Wreckless”

For Time:
27-21-15-9:
Toes to Bar

After each round:
30/20 Calorie Schwinn Bike
50′ Front Rack Sand Bag Walking Lunge (50/35)

With 72 toes to bar in today’s workout, athletes should choose a weight that they can find a rhythm with. This is a variation that they are capable of completing 21+ repetitions unbroken when fresh. Following each set of toes to bar, athletes will complete calories on the bike and front rack walking lunges for a total of four sets. Looking for athletes to choose a weight on the sand Bag that allows them to complete at least 100’ unbroken when fresh. Within the workout, this should be a load that allows them to complete the full distance with a maximum of one break. If unable to use a sandbag, use dumbbells or another weighted object in the front rack. If unable to Schwinn Bike, complete one of the following:

20/14 Calorie Assault Bike
20/14 Calorie Row
200 Meter Run

Intermediate

“Wreckless”

For Time:
27-21-15-9:
K2E

After each round:
25/15 Calorie Schwinn Bike
50′ Front Rack Sand Bag Walking Lunge (50/35)

Beginner

“Wreckless”

For Time:
27-21-15-9:
Sit ups or Knee tucks

After each round:
20/10 Calorie Schwinn Bike
50′ Walking Lunge 

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