WOD: “Baseline” For time, 10 minute cap, performed in two heats with partner judging all reps 500m row
40 BW squats
30 Sit ups
20 Push ups
10 Pull ups Strength: Max unbroken reps
BW Bench Press
BW Front Squat (taken from floor if able)*Only one attempt is required, but should be a true maximum effort Accessory: 3 x 30 sec eaA1) BretzelA2) Shoulder bridge hold
WOD: 3-5 Rounds NFT (score ea station, rest as needed in between stations)A) 12 Sledge hammer swings (6 / side) B) 50 ft handstand walk OR 5 steps ea direction wall facing lateral handstand walkC) Sprint to end of fence and backD) 12 KB windmills (6 / side)
Accessory: 2 min eaA) Diaphragmatic breathingB) Foam rolling (area of choice, ask coach for assistance)C) Stretch of choice (ask coach for assistance)
Wednesday 1/9/19
Strength:See accessory
WOD: Partner WOD, all reps/meters are team totals,
40 min capBuy in:
30 Burpee pull ups
6 Rounds1,000m row
4 Rope climbsCash out:
30 Burpee pull ups
Accessory:A) Chest supported Row8, 6, 4 x 4*goal is heavier than last week’s DB rows
B1) Child’s pose lat stretch 3 x 30 sec
B2) T-spine extension on foam roller 30 sec
Tuesday 1/8/19
/in Daily WOD /by Cori SmithStrength: DL5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 3 @ 90%)
WOD: 3 Rounds for time,
15 minute cap
21 KB Swings
15 DU’s (45 singles)
9 Box Jumps (24/20)
400m run
Accessory: Superset 4 roundsA1) Toes elevated good morning with 2 sec pause x 6A2)
Seated L-sit lift offs x 6
Monday 1/7/19
/in Daily WOD /by Cori SmithWOD: “Baseline” For time, 10 minute cap, performed in two heats with partner judging all reps
500m row
40 BW squats
30 Sit ups
20 Push ups
10 Pull ups
Strength: Max unbroken reps
BW Bench Press
BW Front Squat (taken from floor if able)*Only one attempt is required, but should be a true maximum effort
Accessory: 3 x 30 sec eaA1) BretzelA2) Shoulder bridge hold
Friday 1/4/19
/in Daily WOD /by Cori SmithStrength: Warm up to WOD weights
WOD: Partner “Linda”, For time, 40 min cap10-9-8-7-6-5-4-3-2-1 reps / partnerDeadlift (Rx 1.5 x BW, Scaled 1.25 X BW)Bench Press (Rx BW, Scaled 3/4 BW)Squat Clean (Rx 3/4 BW, Scaled 1/2 BW)
Accessory: 3 x 30 sec ea
Pec stretchChild’s pose lat stretchAdditional stretch of your choice (or ask coach for assistance)
Thursday 1/3/19
/in Daily WOD /by Cori SmithWOD (performed first): For timeRun 1 mile
WOD: 3-5 Rounds NFT (score ea station, rest as needed in between stations)A) 12 Sledge hammer swings (6 / side) B) 50 ft handstand walk OR 5 steps ea direction wall facing lateral handstand walkC) Sprint to end of fence and backD) 12 KB windmills (6 / side)
Accessory: 2 min eaA) Diaphragmatic breathingB) Foam rolling (area of choice, ask coach for assistance)C) Stretch of choice (ask coach for assistance)