Browsing category WOD

Where’s the Waiter?

Skunks: warm up:  TGU 1-1-1-1-1 skill:  front rack lunge, 5x10m ascending load. WOD: MFFL 2.7 Happy Hildi AMRAP 7′: max rep OHS* every 5 reps, do 20 double unders. score total load. MFFL competitors and judges: please familiarize yourselves with the standards and age-scaling here. Honeybadgers: Where’s the Waiter? uno! TGU

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The Brick

Skunkworks: rest day or Thursday: warm up: glute activation skill: sumo DL sumo deadlift, 5-3-3-2-2-1 WOD: MFFL 2.6 For Time 8 deadlifts 7 hang power cleans 6 power snatches 8 pistols (alternating legs 4 + 4) or 16 Goblet Squats 7 ring dips 6 hand stand push ups (strict or

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99 Problems

Skunkworks: rest day or Thursday: warm up: glute activation skill: sumo DL sumo deadlift, 5-3-3-2-2-1 WOD: MFFL 2.6 For Time 8 deadlifts 7 hang power cleans 6 power snatches 8 pistols (alternating legs 4 + 4) or 16 Goblet Squats 7 ring dips 6 hand stand push ups (strict or

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Stackin’ Up

Skunkworks: warm up: plyo prep ankle and achilles WU, short box depth jumps. skill: tall box jumps & vert jump find your best single box jump, for height. find your best vertical jump WOD: MFFL 2.4 Stackin’ Up 1000m row then, 5 rounds: 25 pull up 7 shoulder to overhead

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Medball Helen

Monday: skunkworks: warm up thoracic and hip mobility skill front squat 3-3-3-2-2-1 -optional MFFL workout-: WOD 2.5: 3′ AMRAP back squat, 155/105- WOD: MFFL 2.1: Grace 30 (power) clean and jerk, for time. 135/95 MFFL competitors and judges: please familiarize yourselves with the standards and age-scaling here. Athletes not competing in

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Challenger

OlyHour thacker warm up box jump, 5×3 at 34″/30″. Ninja quiet. jerk it, balance it: 5×3. Perform 1 jerk, go to rear rack, then 1 snatch balance with the same weight. Stay light enough that you have full control of the load. snatch it, clean it: 7×2. Snatch the load,

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CFCDA Sprint Tri

SKUNKS warm up: thacker: OHS focus skill: OHS 3-3-3-2-2-1-1-1, going heavy this week! WOD: CFCDA Sprint Tri row 1k bike 1.5 miles run 800m HONEYBADGERS: warm up: 2 rounds: 10 wallball 10 ring row 10 up-down-tuck-jump WOD: in teams of two, alternating work sets as needed: 30 wallballs (each) 40

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Pick Your Poison

HONEYBADGERS: Pick Your Poison 800m row or run 800m run or row 600m row or run 600m run or row 400m row or run 400m run or row 200m row or run 200m run or row row or run: whatever you do one round, do the opposite the next! get

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2009 Games Event 8

Honeybadgers: Warm up: 200m farmer carry 20 swings 20 goblet squat 20 windmill (10 each side) WOD: 2009 Games Event 8 (scaled) For time: 15 DB Cleans 30 Toes-to-Bar 30 Box Jumps (24″) 30 Double-unders 15 DB Thrusters 30 Pull-ups 30 Burpees *Athletes wanting to do the non-scaled version, wait

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Tabata Tuesday!

Tuesday  warm up  two rounds: 20 strict push up 10 strict pull up anchored thoracic extension (use foamy and a BB) skill: jerks jerk 3-3-3-2-1-1-1 WOD:  amrap 10′: 50 double under 10 strict HSPU 10 toe to bar honeybadgers warm up:  line drills WOD: Tabata Tuesday! 10x20″ on, 10″ off

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