Todays WOD

02/20/19: Wednesday

Warmup

3 rounds - 6 min cap 10 Banded Good Mornings 10 Lunging PVC Pass-Throughs/side 10 Tuck Ups

Mobility

Lacrosse Ball or KB handle to smash psoas - 1 min/side Foam Roll lats/triceps - 1 min/side Mini Band Clamshells - 10/side Leg Kicks - 10 front to back/side, 10 side to side/side

Skill

Review of the Barbell Glute Hip Bridge and L-sit hold

Strength

EMOM X 16 Min 1: 6 Barbell Glute Hip Bridges - aim to use 40%-50% of 1RM Back Squat Min 2: 20 sec L-sit hold P - Hold on rings, scale up by doing a muscle up into hold L - Hold on parallettes or box F - Hold on boxes, modify to a tucked hold if needed

Archived WODs

02.20.19

Warmup 3 rounds – 6 min cap 10 Banded Good Mornings 10 Lunging PVC Pass-Throughs/side 10 Tuck Ups Mobility Lacrosse Ball or KB handle to smash psoas – 1 min/side Foam Roll lats/triceps – 1 min/side Mini Band Clamshells – 10/side Leg Kicks – 10 front to back/side, 10 side to side/side Skill Review of […]

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02.19.19

Warmup EMOM X 6 Bear Crawl 30 ft 5 Pull-ups or Ring Rows 5 Push-ups Mobility Head/Neck circles 5/direction Shoulder Rolls 10/direction Windmill with reach to the floor 5/side Arm Rotations 10-15 each direction Torso Rotations 10-15 each direction Cat Cows x 10 Spiderman 5/side Scorpions 5/side Skill Review of the Strict Press Then Every […]

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02.18.19

Warmup 5 min AMRAP 3 Squat Thrusts 3 American KB Swings 1 Air Squat 3 Squat Thrusts 3 American KB Swings 2 Air Squats 3 Squat Thrusts 3 American KB Swings 3 Air Squats 3 Squat Thrusts 3 American KB Swings 4 Air Squats …and so on, continuing to add 1 rep to Air Squats […]

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02.16.19

Compare to Thursday 6/22/17 Warmup Target Mobility – Go from target to target and perform the following Duck Walk 10 Push-ups Bear Crawl 10 Split Jacks/Leg Alternating Spiderman 10 Tuck Jumps Lateral Lunge 10 Scap Push-ups Mobility Joint Mobility/Group Stretch x 6 min Skill Review the Turkish Get-up using an Ab Mat on a closed […]

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02.15.19

Warmup Mini Band Glute Activation Lateral Steps down and back 1/2 of the gym with band at knees. 10 Single Leg Glute Hip Bridges with band at knee per side 8 Standing Lateral Kicks with band at ankles per side (holding wall) 8 Standing Kickbacks with band at ankles per side (holding wall) 8 Standing […]

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