Daily WOD

Thursday 9/6/18

September 5, 2018/in Daily WOD /by Cori Smith

Strength: Eccentric Rope Climbs

Rx: 5 sets max – Standard rope climb to top, slow legless rope climb down

Int: 5 x 1 standard climb feet on rope with slow descent

Scaled 5 x 2 pull to stand with emphasis on slow single arm lowering

WOD: Chipper, For Time, 15 min soft cap

50 cal row with 2 burpees over rower every 10 cal

50 DL performed as follows:

– 5 DL Rx 225/155, Scaled 155/105

– 1 Burpee over bar

– 5 Sumo DL

– 1 Burpee over bar

50 TTB/TKE performed as follows:

– 5 TTB

– 1 Burpee

– 5 KTE

– Burpee

Accessory: Superset

DB Row 4 x 6 / side HEAVY!

Hamstring stretch – 3 x 30 sec performed between sets of rows

*complete row on both sides and then stretch during rest interval

Wednesday 9/5/18

September 4, 2018/in Daily WOD /by Cori Smith

Strength:Eccentric Accentuated Front Squat (performed with safety pins)

Warm up sets 5 @ 50%, 4 @ 65%, 3 @ 75%

Set 1 – 5 total reps. 1st rep eccentric is performed at approximately 85%. Spotters will reduce load to 75% or less for concentric portion and remaining 4 reps.

Set 2 – 4 total reps. 1st rep eccentric is performed at approximately 90%. Spotters will reduce load to 80% or less for concentric portion and remaining 2 reps.

Set 3 – 3 total reps. 1st rep eccentric is performed at approximately 95%. Spotters will reduce load to 85% or less for concentric portion and remaining 2 reps.

Set 4 – 2 total reps. 1st rep eccentric is performed at approximately 1RM load. Spotters will reduce load to 90% or less for concentric portion and remaining 1 reps.

Set 5 – 1 total rep. Load is greater than 1RM is successful on previous lifts. Spotters will reduce load to 95% or less for concentric

WOD: Teams of 2, 18 min AMRAP

10 Wall Ball Substitutes (Rx+ 53/35, Rx 40-44lb/26-30lb, Scaled 30-35/15-20) + 200m sprint

*One partner working at a time. Partner 1 must complete both movements and tag partner 2 before he or she starts.

Accessory:

L-sit: 40 sec, 30 sec, 20 sec, 10 sec

Glute ham raises – 5, 4, 3, 2

GHD hip extension – 10, 8, 6, 4, add weight as able

Tuesday 9/4/18

September 3, 2018/in Daily WOD /by Cori Smith

Strength: Eccentric Accentuated Bench Press (performed with safety pins)

Warm up sets 5 @ 50%, 4 @ 65%, 3 @ 75%

Set 1 – 5 total reps. 1st rep eccentric is performed at approximately 85%. Spotters will reduce load to 75% or less for concentric portion and remaining 4 reps.

Set 2 – 4 total reps. 1st rep eccentric is performed at approximately 90%. Spotters will reduce load to 80% or less for concentric portion and remaining 2 reps.

Set 3 – 3 total reps. 1st rep eccentric is performed at approximately 95%. Spotters will reduce load to 85% or less for concentric portion and remaining 2 reps.

Set 4 – 2 total reps. 1st rep eccentric is performed at approximately 1RM load. Spotters will reduce load to 90% or less for concentric portion and remaining 1 reps.

Set 5 – 1 total rep. Load is greater than 1RM is successful on previous lifts. Spotters will reduce load to 95% or less for concentric

WOD: Tabata – 20 sec work, 10 sec rest, 8 x / station, 1 min between stations

A) Bike

B) Hollow Body

C) Row

D) Mountain Climbers

Accessory:

Superset A:

A1) Chest Fly 3 x 12

A2) Pec stretch 3 x 30 sec

Superset B:

B1) Tricep Kickback

B2: Tricep stretch (overhead)

Monday 9/3/18

September 2, 2018/in Daily WOD /by Cori Smith

Warm up:

Jog 200m

50ft walking lunge

25ft high knees

25 ft butt kicks

Then 3 Rounds of:

5 Goblet Squats

3 Pull ups (or appropriate scale)

Strength: None

WOD: “Badger” – 3 Rounds for time

30 Squat Cleans (95/65)

30 Pull ups

Run 800m

Accessory (optional):

Beach Prep: Concentration Curls

3 x 12 for max pump

Couch Prep: 1/2 Kneeling hip flexor stretch

3 x 30 sec

Notes: To the best of my knowledge “Badger” was only written with one weight (95b). 65lb will be considered Rx for female athletes today, however this is not an official Rx. Scaling options for “Badger” include (but are not limited to) 1/2 Badger and partner Badger.

Friday 8/31/18

August 30, 2018/in Daily WOD /by Cori Smith

Strength: Deadlift

5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @85%, (4 x 4 @ 85%)

WOD: 3 Rounds for time, 9 min cap

21 KB swings (Rx+ 70/53, Rx 53/35, Scaled 35/26)

15 Box jumps (24/20)

9 KTE

Accessory: 3 x 30 sec ea

Hamstring stretch

Wrist extension stretch

If time remains choose a skill or mobility piece that you need to work on

Thursday 9/6/18

Wednesday 9/5/18

Tuesday 9/4/18

Monday 9/3/18

Friday 8/31/18

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DAILY WOD