June 22 – 28

adminWODs

Weekly Priorities

We’ve finished the “Just Run With It” 12 week block. We’re entering a non-block week, which means that there will be no repeated WODs for this week. This means each day everyone in class will be doing the same WOD. Watch for scaling options (both up and down), and make sure you bring long socks/shin guards on Friday!

Monday Priority #1
Tuesday Make Up or Conditioning
Wednesday Priority #1
Thursday Make Up or Conditioning

Monday
General body warm up if you are early to class.

Warm Up

5/5 Mattress Flippers
20/20 Shoulder circles in front plank
20/20 Shoulder circles in face-up plank
5/5 Inchworm to Lizard Lunge

WOD

Our Core Training Values

A: 10′ to find heavy TGU, or 10′ AMRAP TGU 1.5/1pood if heaviest is known.
B: 25′ AMRAP
50 Wallballs, 20/14#
40 OH Walking Lunges (use same medball from WBs, 20 steps each leg)
30 Weighted Hanging Knee lifts (grip medball w/ankles/feet)
20 1 hand elevated Pushup (10/10, one hand on medball, one hand on floor)
10 Weighted Pullups (hold medball w/ legs or feet)

Recovery

Wrist Pushup Seq against wall
10/10 Sidelying Windmills
5/5 Long Cossack to Lizard Lunge to Pigeon flow
Supine Breathing

Priority #2
Tuesday
General body warm up if you are early to class.

Warm Up

5/5 90/90 to Tripod to Bridge Transition
5/5 Long Cossack to Lizard Lunge to Pigeon transition
5/5 Rolling Side Plank
Wrist Pushup Seq against Wall
10/10 Hanging Shoulder Circles

WOD

Our Core Training Values

A: 4 rounds, 5′ time cap
5 Ring Dips
5 Pullups
5 Strict Toes to bar/leg raise

Rest 5′

B: 4 rounds, 10′ Time cap
5 Pullups
10 Pushups
15 Hanging Knee Raises
20 Squats

Rest 5′

C: 4 rounds, 15′ Time Cap
3 Jumping Bar Muscle Ups / Bar pullovers
5/5 Wallruns / 30″” Handstand Hold
7 Burpees

Recovery

Wrist Pushup Seq against wall
10/10 Sidelying Windmills
5/5 Long Cossack to Lizard Lunge to Pigeon flow
Supine Breathing

Priority #1
Wednesday
General body warm up if you are early to class.

Warm Up

5′ Rowing form review
Squat Seq
Shoulder Seq

WOD

Our Core Training Values

A: Row a total of 5000m with a partner, For time / 30′ Timecap
P1 250m Row
P2 5 Burpee/Deck Squats

Recovery

Wrist Pushup Seq against wall
10/10 Sidelying Windmills
5/5 Long Cossack to Lizard Lunge to Pigeon flow
Supine Breathing

Priority #1
Thursday
General body warm up if you are early to class.

Warm Up

5′ Review OHS
Squat Seq
Shoulder Seq

WOD

Our Core Training Values

A: OHS / Front Squat, 10×2@21×1, R30″”, use 65-70% of 1RM, make “”x”” as explosive as possible.
B: 5′ Movement Prep
9-15-21 reps for time, 15′ Time cap
Front Squat (pull bar from ground, Squat Clean counts) 135/75, 155/95, 185/115
Pullup / C2B Pullup / Bar Muscle Up

Recovery

Wrist Pushup Seq against wall
10/10 Sidelying Windmills
5/5 Long Cossack to Lizard Lunge to Pigeon flow
Supine Breathing

Priority #2
Friday
General body warm up if you are early to class.

Warm Up

10′ Rope Climb review
Shoulder Seq
Squat Seq

WOD

Our Core Training Values

A: With a partner, and a 20′ Timecap.
P1 Climbs, P2 Getup, then switch. Go until timecap.
1 Rope Climb
1/1 Sandbag Get Up, 1/2 Combined BW
2 Rope Climbs
2/2 Sandbag Getups
3 Rope Climbs
3/3 Sandbag getups
Etc. until Timecap
Sub 5 Rope Hanging Knee Lifts per rope climb
Sub KB TGU for Sandbag if necessary

Recovery

Wrist Pushup Seq against wall
10/10 Sidelying Windmills
5/5 Long Cossack to Lizard Lunge to Pigeon flow
Supine Breathing

Optional
Saturday
General body warm up if you are early to class.

Warm Up

5-10′ Double Under Review
Shoulder Seq
5/5 Mattress Flippers
Squat Seq

WOD

Our Core Training Values

A:”Partner Helen”
With a Partner
6 rounds for time, alternating
Run 400m
21 KB Swings, 1.5/1 Pood
12 Pullups

Recovery

Wrist Pushup Seq against wall
10/10 Sidelying Windmills
5/5 Long Cossack to Lizard Lunge to Pigeon flow
Supine Breathing

Optional
Sunday
General body warm up if you are early to class.

Warm Up

Run, Row, Ride, Rope- 3-5min
With low weight KB-
1 round of 10,000 KB Swing workout
10 Swings
3 BW Squats
15 Swings
4 BW Squats
25 Swings
5 BW Squats
50 Swings

WOD

Our Core Training Values
In 2-3 groups-
3 Rounds
Max reps squats 65% 1RM
High Bar Prowler Push down/back
Rest 3+ min

Same Groups-
400m relay
One athlete runs, others do Burpees
Recovery