April 28, 2013

WODs

Thursday WOD – 071918

HBD Amy! #tbt Way back to 2013 #beforebootyshorts

WORKOUT OF THE DAY

Wellness
A. 3 Rounds NOT for time.
Pallof Series: x 5 @ each position, hold arms fully extended for 2 breath cycles
OH Carry: 100M each arm at a moderate weight
Barbell Rollout: x 5
Arch Up: x 10

B. 5 Rounds:
20/15 Calorie Bike
15 Knee Raises
Rest 2:00

Fitness
A. 3 Rounds NOT for time.
Pallof Series: x 5 @ each position, hold arms fully extended for 2 breath cycles
OH Carry: 100M each arm at a moderate weight
Barbell Rollout: x 5
Arch Up: x 10

B. 5 Rounds:
20/15 Calorie Bike
15 T2B
Rest 2:00

Wednesday WOD – 071818

WORKOUT OF THE DAY

Wellness
A1. Sumo Deadlift @20X1: 4×10 moderate
A2. Strict Pull-up @20X2: 4×8-12 reps

B. AMRAP 10
17 Ring Rows
35 RKBS 53/35
100 Single Unders

Fitness
A1. Sumo Deadlift @20X1: 4×10 moderate
A2. Strict Pull-up @20X2: 4×8-12 reps

B. AMRAP 10
17 Pullups
35 RKBS 70/53
70 Double Unders

Performance
A1. Sumo Deadlift @20X1: 4×10 moderate
A2. Strict Pull-up @20X2: 4×8-12 reps

B. AMRAP 10
17 Pullups
35 RKBS 70/53
70 Double Unders

C. 3 Rounds. Not for time.
Pallof Series: x 5 @ each position, hold arms fully extended for 2 breath cycles (https://vimeo.com/164619444)
OH Carry: 100M each arm at a moderate weight
Barbell Rollout: x 5
Good Morning: x 12 at light weight

Tuesday WOD – 071718

WORKOUT OF THE DAY

Wellness
A. AMRAP 15
500m Row
200m Suitcase Carry AHAP

Rest 5:00, then:

B. AMRAP 15
350m Row
50′ Bear Crawl
15 Situps

Fitness
A. AMRAP 15
500m Row
200m Suitcase Carry AHAP

Rest 5:00, then:

B. AMRAP 15
350m Row
50′ Bear Crawl
15 Situps

Performance
A. Power Position Clean: 3RM

B. AMRAP 15
500m Row
200m Suitcase Carry AHAP

Rest 5:00, then:

C. AMRAP 15
350m Row
50′ Bear Crawl
15 Situps

Monday WOD – 071618

The JOURNEY is the THING.

The Destination is NOT the thing.

At no point will you look up and say, “I’ve made it. I’ve arrived at my destination.”

When you reach one goal, you set another.

The daily grind is your LIFE. Whatever it is that you are chasing, you have to find happiness in your daily routine and habits.

Soak in every moment of every day.

Enjoy the JOURNEY!

WORKOUT OF THE DAY

Wellness
A1. Front rack step ups @20X0: 4×10, 5# HTLW
A2. CG Bench: 4×6, 85% of 5RM

B. 4 Rounds NOT for time:
10 SA KB FR Squats @20X0 /side AHAP
10 Yoga Pushups
6 SA DB High Pull (5# < Your 10RM) Fitness
A1. Front rack step ups @20X0: 4×10, 5# HTLW
A2. CG Bench: 4×6, 85% of 5RM

B. 4 Rounds NOT for time:
10 SA KB FR Squats @20X0 /side AHAP
10 Yoga Pushups
6 SA DB High Pull (5# < Your 10RM) Performance
A. Power Position Snatch: 3RM

B1. Front rack step ups @20X0: 4×10, 5# HTLW
B2. CG Bench: 4×6, 85% of 5RM

C. 4 Rounds NOT for time:
10 SA KB FR Squats @20X0 /side AHAP
10 Yoga Pushups
6 SA DB High Pull (5# < Your 10RM) D. Assault Bike: 10:00 Re-Test

Saturday WOD – 071418

Nothing worthy comes easy.

So, be patient. Stay committed. Persevere.

And always expect success.

Believe that you can, that you will, that you ARE succeeding. 

And act the part.

Your reality will catch up soon.

6TH ANNUAL EASTOVER FARM KIDS CAMP STARTS NEXT WEEK!

WORKOUT OF THE DAY

Wellness
PARTNER AMRAP 25
400m Run, together
200m Farmers Carry 50/35
40 Burpees

Fitness
PARTNER AMRAP 25
400m Run, together
200m Farmers Carry 70/50
40 Burpees

Performance
PARTNER AMRAP 25
400m Run, together
200m Farmers Carry 70/50
40 Burpees

Barbell Club
A. No Hands, no feet Snatch: 6×2
B. Power Position Clean & Jerk: 5×2

Build on last week’s weights.

Friday WOD – 071318

Best Fraands

6TH ANNUAL EASTOVER FARM KIDS CAMP STARTS NEXT WEEK!

WORKOUT OF THE DAY

Wellness
A1. SL Deadlift @20X1: 4×8
A2. SA DB Press @20X0: 10RM

B. 4 Rounds:
20/16 Bike
20 DB Snatch 35/20
Rest 2:00

Fitness
A1. SL Deadlift @20X1: 4×8
A2. SA DB Press @20X0: 10RM

B. 4 Rounds:
20/16 Bike
20 DB Snatch 50/35
Rest 2:00

Performance
A. Jerk: 3 reps EMOM x6

B1. Back Squat @33X1: 4×5
B2. SA DB Press @20X0: 10RM

C. 4 Rounds:
20/16 Bike
20 DB Snatch
Rest 2:00

D. 4 Rounds
8 SL Deadlift @20X1 /leg
10 Curl Ups