9-28 WOD

Friday’s WOD…’Come in and get it!’

WarmUp

JumpRope 5 min
Mob: BandyLunge, FrontRack
1 Len StretchyLunge
2 Rounds
5 PullUps
5 WalkingLunge

A. 6 Sets
SplitJerk x 2 reps
Rest 60 sec
Toe2Bar x 8 reps
Rest 60 sec
B. AMRAP12
10 PushJerk (95/65 lb)
10 WalkingLunge

Cool
Stretch hammies / calves
Roll

9-27 WOD

Thursday
WarmUp
Run 600m
Mob: Couch
2 Rounds
5 PushUp
5 Kossack
5 BootStrap
1 Len StretchyLunge
A. 4 Sets
Clean x 1.1.1 reps
Rest 30 sec
Dip x MaxReps(-1)
Rest 2 min
B. 3-4 Sets @ 95%
HangSquatClean x 5 reps AFAP
Prowler x 50m ( 180/120 lb ) [4 45’s / 2 45’s + 2 15’s ]
Rest / Walk 3 min
Cool
Roll

9-26 WOD – Option A or Option B


Wednesday

WarmUp
Row 750m
Mob: BandyHam, Ankle, TSpine
1 Len Inchworm
10 BootStrap+Reach

Option A: Daily WOD
A. 10 min HangPowerSnatch practice
B. 4 Sets @ 96.3%
10 HangPowerSnatch [Unbroken and Annoying]
10 Burpee AFAP
Sprint 100m
Rest / Walk 5 min
Cool
Roll

OR

Option B: Fight Gone Bad

Fight Gone Bad is one of the CrossFit benchmark WODs.

The CrossFit workout will be ‘Fight Gone Bad’. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

Wall-ball, 8 ft target (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

It was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. T

It was named after BJ Penn, a professional mixed (cage fighter) martial artist, remarked that it was like a “fight gone bad” when asked how it compared to a real fight.

3…2…1… GO!

9-25 WOD

Tuesday
WarmUp
Row 500m
Mob: BandyLunge or BoxLunge
FrontRack
1 Len Inchworm
1 Len Spiderman
A. 4 Sets
FrontSquat x (2pause +1regular) reps [pause @23X1 regular @20X1]
Rest 30 sec
WeightedPullUp x 3-6 reps @21X0
Rest 2 min
B. 3 Rounds for Time
Run 600m
7 FrontSquats (135/95 lb) [no racks, clean bb]
Cool
Couch 3 min a leg
Roll

9-24 WOD

Monday
WarmUp
Row 500m
Mob: Floor Shoulder IR
BandyHam
1 Len InchWorm
2 Rounds
6 PushUp
6 RingRow
A. 4 Sets
FloorPress x 3 reps @21X1
Rest 30 sec
PendlayRow x 8 reps
Rest 2 min
B. AMRAP4
10 HRPushUp
15 KBSwing (2/1.5 pood)
Rest 4 min
AMRAP4
10 DB PushPress (45/30 lb)
10 BoxJump (24/20″)
Cool
Bandy Chest/Ant Shoulder mob 2 min / side
Roll

$$$ 3x alot DU!

9-22 WOD

Saturday’s WOD
9:00AM with trainer JenN K.!

Warm-up:
Jump rope 3min
Shoulder mobility
1 lap spidermans
1 lap stretchy walking lunges

WOD: Luck of the Draw – 25min AMRAP

Hearts – burpees
Diamonds – renegade rows
Clubs – KB swings
Spades – SDLHP (bar or heavy KB)
Joker – (1) rope climb

**Run 200m or row 250m between each card.
**Face cards = 10 reps, Aces = 15 reps

9-11 WOD

Tuesday

WarmUp
Row 500m
Mob: Bandy Shoulder IR
1 Len InchWorm
2 Rounds
6 PushUp
6 RingRow
A. 5-6 Sets BenchPress @20X1; Rest 3 min / Mob Hip
Set 1 – 50% of possible 1RM x 3 reps
Set 2 – 75% of possible 1RM x 2 reps
Set 3 – 85% of possible 1RM x 1 rep
Set 4 – 90-95% of possible 1RM x 1 rep
Set 5 – Test 1-RM
Set 6 (optional) – Exceed Set 5 weight
B. AMRAP6
10 HRPushUp
15 KBSwing (2/1.5 pood)
Cool
Bandy Chest/Ant Shoulder mob 2 min / side
Roll