Wednesday 1/29/20

Warm up: 3 Rounds
5 – Beat swings, Pull ups / Jumping pull ups, C2B / Jumping C2B
10 – 1/2 kneeling bottoms up press (5 / side, light)
15 DU’s (scale – big singles, fast singles, penguin claps)
20 sec row – increase to max intensity on last set
Review Belly to bar Pull up and Bar MU scales and attempt 3 reps of
preferred scale

Strength: Warm up to WOD weight

WOD: 32 min running clock, WOD order varies, see coach for details
WOD 1) 10 min alternating EMOM
A) 5 SA KB strict presses R + 5 SA Bent over rows R
B) 5 SA KB strict presses L + 5 SA Bent over rows L
(score is Average weight)
*1 min rest*
WOD 2) 10 min EMOM
10/8 Cal row (Score is slowest round)
*1 min rest*
WOD 3) 10 min Alt EMOM
A) 15 DU’s
B) 1-5 Bar MU, AMRAP on last set only
(Score is total bar MU)

Accessory: 3 Rounds
2-position ankle dorsiflexion – 30 sec ea
15 band pull aparts
Child’s pose lat stretch – 30 sec / side

Notes: Athletes may complete today’s WOD’s in any order. Those who are
still working on DU’s and/or bar muscle ups are strongly encouranged
to perform WOD order of 3-2-1, while those who are profient and
capable of performing DU’s and Bar MU under fatigue are encourged to
perform in the order 1-2-3. Kettlebell held in rack position is
preferred for WOD 1, however DB’s are acceptable as well. Cal Row may
be scaled. Should take approx 20 sec when fresh (use warm up to assist
in scaling). Bar MU scaling will be pull up only with 1-3 reps of
belly to bar pull ups recommended where appropriate (scale number
before complexity. Athlete will complete a maximum of 5 reps per min
and should aim for consistency on the first 4 rounds, but may complete
as many as able on last round to increase score. DU’s may be scaled by
number or may allow DU attempt counts. Those who do not have DU’s and
bar MU should prioritize deliberate practice over intensity and then
go harder on the next piece.

Thursday 1/30/20

Warm up: 8 min Amrap
10 Med ball squats
10 Bulgarian Goat Bag Swings (Med ball good morning)
10 Med ball deadbugs
Med ball carry to end of fence and back

Strength: None

WOD: 3-5 Rounds, NFT
A) 30 sec L-sit (record longest set in notes)
B) 10 Sand bag over yoke
C) DB Bear Crawl 50 ft forward, 50 ft back (suggested weight 35/25)
D) KB Rack Carry to end of fence / Palms forward Carry back
E) 10 / side GHD side plank with press

Hip Mobility Flow

Notes: WOD emphasis is quality movement / midline stabilization.

Friday 1/31/20

Warm up: 6 min AMRAP
Row 1  min
Pull up grip active hang 10 sec
Prying goblet squat hold 10 sec

Strength: Weighted Chin Up
5, 4, 3, 3, 3, 3, 3

WOD: “Jackie”, 12 min soft cap
1,000m row
50 Thrusters (45/35)
30 Pull ups

Pistol hold – Accumulate 1 min / side, use assistance as needed
1/2 kneeling hip flexor stretch

Notes: Use very light KB for prying goblet squat hold. Should serve as
counterbalance but not be overly taxing. Compare “Jackie” time to
8/13/20. Jumping pull up is recommended scale to preserve conditioning

Saturday 2/1/20

Warm up:
Junkyard dog warm up
Then review strength complex and provide specific warm up time

Strength: 12 min EOMOM
1 Power Clean + 1 Hang Clean + 1 Push Jerk + 1 Split Jerk
* start at approx 75% of lightest lift. Increase only if form is
maintained with goal of no missed lifts.

WOD: CF Open 13.4 – 7 min AMRAP
3, 6, 9, 12, 15…
C&J (135/95, any style)

Accessory: 3 x 30 sec ea
Quadraped wrist extension stretch
Straddle sit with shoulder mobility reach

Notes: Strength portion should be used to dial in technique prior to
WOD. Review pacing strategy prior to WOD.