Entries by Cori Smith

Thursday 8/22/19

Warm up: 45 sec row 5 squats to med ball 3 beat swings 45 sec row 5 med ball front squats 3 kipping knee raises 45 sec row 5 med ball OH presses 3 KTE 45 sec row 5 WBS 3 TTP Strength: None WOD: 27 min AMRAP 21 cal row 15 WBS (20/14) 9 […]

Wednesday 8/21/19

Warm up: 3 min bike or row 10 bridges 50 foot Spider-Man lunge 10 squat jumps 50 foot walking single leg reach 10 good mornings Strength: DL 5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 85%, 5 x 1 heavy WOD: 12 min partner AMRAP 3 DB power cleans (50/35, Scaled 35/25) […]

Tuesday 8/20/19

Warm up3 Rounds1 x / side shoulder CAR15 DU’s (scale big singles / fast singles / penguin claps5 scapular pull ups / beat swings / beat swing with lean back Strength (after WOD):Weighted chin up5 x 3 for total loadJog to end of fence and back after ea round WOD (performed first):10 min AMRAP1,2,3,4,5,6,7,8…X10 DU’s […]

Monday 8/19/19

Warm up:Row 500m or run 400m10 PVC pass throughs5 HR push ups5 prisoner squats5 squat thrustsPVC snatch review Strength: 24 min running clockA) 12 min to work up to a heavy power snatch singleB) 12 min to work up to a heavy single snatch WOD: 18.2 -12 min running clock1,2,3,4,5,6,7,8,9,10DB squats (50/35)Bar facing burpee*complete WOD […]

Saturday 8/17/19

Warm up: 2 Rounds 3 Prying goblet squats with 3 sec hold 6 Spiderman lunge with OH reach 9 Prisoner squats 12/9 Cal bike or row Strength: Front Squat 5 @ 50%, 4 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 3 @ 90%) WOD: 4 RFT, 20 min cap Run 400m 18 […]

Friday 8/16/19

Warm up: 3 Rounds 10 sec active hang 8 high box step ups (30/24, or go higher than normal for you) 6 sec active dip hold 4 lateral lunges (total) 2 push ups with shoulder mobility reach Strength: Review Strict pull ups and strict dip, warm ups as needed for back squat WOD: Chipper – […]

Thursday 8/15/19

Warm up: 3 Rounds 10 KB DL (recommended 70/53) 10 SA swings (total reps, practice switching every 2 reps, recommended 35/25) Jog to end of fence and back Strength: Deadlift 5 @ 50%, 4 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 3 @ 90%) WOD: For time, 15 min cap 50, 30, […]

Wednesday 8/14/19

Warm up:Easy 500m row3 Rounds of5 Empty bar thrusters3 Pull ups Strength (after WOD): Heavy DB Row5, 4, 6 x 3 AHAP WOD: “Jackie” For time, 12 min soft cap1,000m row50 Thrusters (45/35)30 Pull ups 1  mile recovery jog (NFT) Accessory: 3 Rounds15 band pull aparts30 sec quadruped wrist extension stretch

Tuesday 8/13/19

Strength: Rope climb skill practice WOD: Partner WOD, 5 Rounds per person, 25 min soft cap45 DU’s (x 3 singles)12/9 cal bike / row1 Rope climb (x 2 pull to stand)*One works at at time, however resting partner must be in a plank forthe entire duration of partner’s DU’s Accessory: Supersets, 3 Rounds eaA1) 30 […]

Thursday 8/8/19

Warm up: 2 min bike or row Grab a moderate KB (reccomended 53/35 for Rx athletes) 5 Squat stretches with OH reach (use KB as anchor) 50 ft walking single leg reach / jog back to KB 10 KB DL 50 ft lateral shuffle ea way 15 Russian swings Bear crawl 25ft hips low, 25 […]