Browsing category WOD

Team Kelly

Oly Hour: Clean and Jerk Focus A. Thacker warmup; if you don’t know your 1RM clean and jerk (or close), take 20’ and find it. B. clean high-pull, 5×1 at 110% of 1RM clean C. jerk balance, 7×2 – focus on body positioning and solid footwork. Start with 50% of

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The Burpee Wave

Warm Up: 10’ to work up to a challenging Turkish get up. Skill: Strict Shoulders, week 1 of 4 Honeybadgers: A1. negative pull up, 3×5 reps (brief pause at ¼ and ½ extention), alternate with: A2. L-seated dumbbell press, 3×10. Skunkworks: A1. 20 chest to ring (false grip) pull ups,

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Lungs n’ Legs

Warm Up: 2 rounds: light wall ball x20 burpee x15 Skill: Back Squat, week 1 of 4 Honeybadgers: Bulgarian split squat, 3×20 (10 each leg, ascending).  Accrue 3’ in a native squat in between sets. Skunks: 3×10 reps, across. Same weights as Monday 8/25. WOD: Lungs n’ Legs in teams of 2,

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Rest Day

Choose from: Tuesday’s Training Warm Up:  3 rounds: 10 PVC shoulder lifts 10 table tops 10 ecap push up + 5 push up Skill: Strict Shoulders, week 1 of 4 Honeybadgers: A1. 3×10 strict ring row, 1” pause at chest-to-rings. Set the rings for a challenge, alternate with: A2. 3×10

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Burdened

Warm Up:  3 rounds: 10 PVC shoulder lifts 10 table tops 10 ecap push up + 5 push up Skill: Strict Shoulders, week 1 of 4 Honeybadgers: A1. 3×10 strict ring row, 1” pause at chest-to-rings. Set the rings for a challenge, alternate with: A2. 3×10 dumbbell kickback, ascending load

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Dem Legs, They Hurtin’

Make sure you read this weeks’ overview and program note! Strict Strength Week 1 of 4  Warm Up:  booty bands+thoracic flow Skill: Back Squat, week 1 of 4 Honeybadgers: 3×10 reps, ascending load. Add 5-10# from Monday 8/18. Skunks: 3×10 reps, across. Use heaviest load from Monday 8/18. Missed last

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Farmhand

Warm Up 50 total partner Wallballs WOD “Farmhand” Teams of two, AMRAP 20’ 10 OH Lunges 10 Box Jumps with step down 10 Toes to Bar or Hollow Rocks - Farmers Carry 50-75% BW total Partner A will start the AMRAP portion and go until Partner B gets back from

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The Ghost

Warm Up 3 Rounds 10 Front Rack Sotts Press 15/12 Cal Row Skill Honey Badgers In 15’ get 4 sets 10 DB Hang Squat Cleans 10 Abwheel Rollouts Skunks In 15’ get 3-4 heavy sets of the complex: Hang Clean + 2 Front Squats Push Press Push Jerk 2x through

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Killswitch; Engage

Warm Up 3 Rounds 5 Thoracic Flows 5 Candlestick Rolls Skill Get into teams of 3 and spend 1’ in a Front Lever Tuck, 2’ in an Inverted Hold, and 3’ in a Chin Over Bar Hold. Complete each hold before moving to the next. WOD Honey Badgers “Killswitch; Engage”

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Rest Day

Choose From: Tuesday’s Training Warm Up: Calf strengthening routine (toe walks, skipping, etc.) 800m Jog Skill Test your standing Broad Jump WOD “Sled Drag SPRINTS!” AMRAP 30’ Teams of 4 Sled Drag Sprint (turn around at last pole) 200m Row Sprint *Use 50% BW. Next person cannot start sled drag

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