wod

Post Competition Monday

Warm-up
Row 500m (Easy Effort)
10 Hand Release Push-ups
20 Mountain Climbers 1-1 Count
Alt Lunge D & B w/ Rotation
20 Down Dog w/ Knee to Elbow 10 e/s
20 Cossack Squats (Total)
1:00 Wall Facing HS Hold
50 Double Unders

Then…,

Flow
12:00 Clock
Row 400m (Easy Effort)
10 Alt Walking Lunge Steps
15 Russian KBS, 35/53#
1 Wall Climb w/ :20 Hold
10 Cossack Squats (Total)

→ Rest 3:00

Flow
12:00 Clock
Bike 1.0 (Easy Effort)
20 Wtd Ab Mat Sit-ups, 14/20#
10 Perfect Push-ups w/ :30 Plank Hold
14 Box Step Ups, 20”
30 Hollow Rocks

OYO
Couch Stretch 2:00 e/s
Capsule 1:00 e/s
Plow – 1:00
Supine Leg Twist – :30 e/s

Friday

Row 500m
20 Push-ups
20 Cossack Squats
20 Down Dog Up Dog
20 Reverse Lunges

Then…,

OPEN WOD

Then…,

15 Cool Down Row After

Happy Birthday Coach!!

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Thursday October 31st

Workout of the day

“TK”
Complete for time:
10 reps 95/135lb Squat Clean
31 Toes to Bar
48 Box jumps 24″ box
10 reps 95/135lb Power Snatch
31 Ring Dips
48 Double Unders
10 reps 95/135lb Thruster
31 Pullups
48 Burpees
71 O.H. Walking lunge steps with 25/45lb plate

A true benchmark WOD. Hmmm, who is this “TK”, and what is this WOD all about?

Compare to 103118, 103117, 103116, 103015, 103114, 103113, 103112, 103111, 103110, 103009

Wednesday

Row 500m (Easy Effort)
20 Plyo Push-ups
20 Cossack Squats
20 Down Dog Up Dog
20 Curtsy Lunges

Then..,

Gymnastics
EMOM x 10:00
O: Toes to Bar x 10r
E: Rope Climb x 1-2r

Then…,

Strength
Clean High Pull + Hang Clean 1.1.1* x 4s
*The dot after the numbers means drop, step back, and repeat. Do not touch and go.

Then…,

WOD (20:00 Cap)
Complete 10 Rounds
Row 12/15 Cal
5 Burpees
5 Push Press, 105/155#

OYO
Couch Stretch 2:00 e/s
Pike Stretch :30 x 4s
Capsule 1:30 e/s
High Pigeon Stretch 1:30 e/s
Twist 1:00 e/s

Tuesday

Row 500m (Easy Effort)
20 Standing Band Pull Aparts
20 Dislocates
20 Down Dog Knee To Elbow 10 e/s
:30 Side Plank w/ Leg Up e/s
1:00 Bent Knee or Hollow Body Hold

Then…,

Gymnastics
EMOM x 10:00
O: L-Sit Hold :20
E: Extended Plank Hold :30

Then…,

Strength
Back Squat 8/6/4/2 (BOF/Build)
Superset…,
10 Cossack Squats

Then…,

WOD
40-30-20-10
RKBS, 35/53#
10-10-10-10
Ring/Matador Dips

OYO
Pike Stretch 1:00
Couch Stretch 1:00-2:00 e/s
Cactus Shoulder Stretch :40 e/s
Supine Shoulder Stretch 1:00