Entries by Cori Smith

Wednesday 8/22/18

Strength: Banded Front Squat 5, 4, 3, 3, 3, 3, 3 *focus on speed WOD: 30, 20, 10 OH Squat (95/5) Cal Row Lunge (bodyweight) Accessory: Skill: Pistol Practice 3-5 sets of 3 using appropriately scaled version Mobility: 3 x 30 sec ea Half kneeling ankle dorsiflexion with weight Quadruped T-spine rotataion

Tuesday 8/21/18

Strength: Banded Bench Press 5, 4, 3, 3, 3, 3, 3 *focus on speed WOD: 30 Burpee Bar Muscle ups for time (Rx) Scaled version = 10 rounds 3 burpes, 3 pull ups, 3 dips Accessory: Skill: Kipping HSPU practice Mobility: 3 x 30 sec ea Pec Stretch OH triceps stretch

Monday 8/20/18

WOD (performed first, 20 min soft cap): 8 x sprint to end of fence, continue with WALK around small grass island Increase effort on first 3-4 sprints, last 4 should be at or near top end speed. Strength: Banded DL 5, 4, 3, 3, 3, 3, 3 *focus on speed Accessory: Superset 3-4 rounds 3 […]

Friday 8/17/18

Core Strength: Max effort L-sit x 3 Best time counts as score WOD: NFT, 5 Rounds max, rest between stations as needed 5 cone suicide Suitcase carry to end of fence and back (switch hands for return) Band resisted lateral walk, 50ft ea direction 60 sec airdyne (for calories) 10 GHD sit ups (scale = […]

Thursday 8/16/18

Strength: 15 min EMOM 1 inch clean – 3 inch pause 1 inch off ground start at 60% and build slowly with no missed reps WOD: Partner “Chris Kyle” 12 min AMRAP 40 KB swings (53/35) 40 Box Jumps 40 Thrusters 40 Elevated Push Ups Accessory: 3 x 30 sec ea Modified pigeon pose Bretzel

Wednesday 8/15/18

Strength: None WOD: 5 RFT, 40 min cap Row 1000m 10 C2B Pull ups Accessory: Superset x 3 ea A1) x12 DB Rows AHAP A2) x15 band Pull aparts B1) Wrist ext stretch 30 sec B2) Downward dog calf stretch

Tuesday 8/12/18

Gymnastic Strength / Stamina: 50 strict HSPU for Time, 10 min cap Scale = 25 strict HSPU for time if able to link reps or 50 push ups for time if unable to do HSPU multiples WOD: For Time, 15 min cap 1 HPC + 5 S2O (Rx+ 185/125, Rx 155/105, Scaled 115/85) 25 DU’s […]

Monday 8/11/18

WOD (performed first, 15 min cap): 5 x 400m NFT – continuous circuit, run opposite direction from usual (out the door to the left) and sprint end of ea 400 from end of fence until past door. The rest of the run should be slow (no faster than 5k pace). Strength: Pause Back Squat 3 […]

Friday 7/10/18

Strength: Double Pause Deadlift 12 min EOMOM 6, 5, 4, 3, 2, 1 reps, start light (approx 35%) and add weight as the reps go down *Pause 3 sec with bar 1 inch of ground, 3 sec with bar just below knees, complete full lift WOD: “Filthy Fifty”, 25 min cap 50 Box Jumps 50 […]

Thursday 8/9/18

Strength: Triple Pause Pull ups 10 min EOMOM (5 sets) 3 sec above the bar, 3 sec mid position, 3 sec active shoulder hang Goal is 3-5 reps. If able to complete more than 5 with prescribed pauses, add weight. If unable to complete 3 reps scale to leg assisted. WOD: For time Run 1 […]