Mobility
Dynamic
Endurance athletes use this day to make up any of the required elements you have missed earlier in the week. You can come in, do the mobility and dynamic warm ups and then head outside your long interval training if you like. Or do this
Endurance WOD
21 – 15 – 9
Overhead Squat 95/65
Handstand Push up
Front Squat
5-5-5 40%/50%/60%
5-5-5 65%-75%-85%
Phoebe
15 min AMRAP
6 HSPU
12 OH Lunges
24 Double Unders
Cash Out
400m Run
Posted in WOD
Mobility
Dynamic
WOD
400m
30-25-20-15-10-5
Anchored Sit up
Goblet Squats (use a kettlebell or dumbell held in both hands at your chest – This is a perfect exercise to work your FORM FORM FORM
400m
Endurance WOD
“Hang Power Clean Reps for Load
3-2-2-2-1-1-1-1-1
Total of all reps is your score.
If your are doing the Endurance Program do one or the other of these WODs. Make sure you hit a blue Endurance WOD three times in the week. I know this looks like a lift, but it is in the program as a WOD.
Cash Out
6 x Ring Support x 10 sec
6 x Flexed Arm Hang x 10 sec
Posted in WOD
Mobility
Dynamic
Sumo Dead Lift
5-5-5-3-3-3-3
40%-50%-60%-70%-80%-90%
Endurance Max Effort Lift for this week
“Sumo Dead LIft
5-5-5 40%-50%-60%
1-1-1-1-1 work up to 1RM
Cindy or Mary – All Athletes
AMRAP 20:00
5 Pull ups
10 Push ups
15 Squats
OR
AMRAP 20:00
5 Handstand Push-ups
10 One legged squats (per leg)
15 Pull ups”
Cash Out
Stretch, roll out etc
Posted in WOD
Mobility
Dynamic
Rungs
12 AMRAP
Run 400/Row 500
DB Push Jerk
DB Renegade Row
1 of each, 2 of each, 3 of each until time runs out
Endurance WOD
“7 rounds for time of:
3 Weighted Pull-ups, 45/20 pounds
5 Strict Pull ups
7 Kipping Pull ups
An unbroken set requires the athlete to move through all three movements without coming off the bar. One option is to use a DB for weighted pull ups then drop and continue with other pull ups.”
Endurance Max Effort Lift for this week
“Sumo Dead LIft
5-5-5 40%-50%-60%
1-1-1-1-1 work up to 1RM
Cash Out
6 Pistols
30 seconds accumulated L Sit
30 seconds accumulated handstand
1 wall walk
Posted in WOD
Mobility
Dynamic
Valhalla III
4 Rounds on a 5 min running clock (1:00 between rounds)
Run 400/Row 500
In the remaining tim execute as many rounds as possible of
5 Shoulder to Overhead (155/115)
5 Burpees
Cash Out
Hundreds
Posted in WOD
Mobility
Dynamic
The Butcher
200m
1 Deadlift 80-90% of 1RM
5 Box Jumps (a little highter than usual)
3 Deadlift
3 Box Jumps
5 Deadlift
1 Box Jump
Annie
50/40/30/20/10
Double Unders
Sit ups
Cash Out
Run or row 200m. If running try the forefoot striking and figure 4 positions, plus try a few rope climbs etc
Posted in WOD
Mobility
Dynamic
Back Squat
5-5-5-5-5-5
40%-50%-60%-65%-75%-85%
W O D
20 Min AMRAP
5 Pull ups
10 Push Press 95/65
15 Air Squats
Cash Out
Coaches Choice
Posted in WOD
Mobility
Dynamic
W O D
Each Round Starts with 10 Pull-ups
21-18-15-12-9-6
KB Swing
Ring Push up
Cash Out
1:00 accumulated time L-Sit
30 Toes to Bar
30 Back Extentions
Posted in WOD
Mobility
Dynamic
Shoulder Press
3 sets of 5 to warm up (40, 50, 60%)
1-1-1-1-1 – heavy singles or work to 1 RM
W O D
4:00 burpees
3:00 Wallball
2:00 Squat Clean 95/65
1:00 DB Ground to Overhead 55/35
Cash Out
Roll, stretch, practice a skill – your choice
Posted in WOD