WODs

June 06, 2020 Saturday

Happy Birthday, Rick!


June 05, 2020 Friday

General Warmup-Review lifts points of performance

Warmup then Coach to review wod for day and go over points of performance for lifts. Front Squat Set up for Front Squat Begin with your feet shoulder width apart standing tall The bar is held with the hands slightly outside shoulders in the rack position with the elbows high and parallel to the ground Points of Performance for Front Squat -Send your hips back and down while keeping your chest up and elbows high Descend until the hip crease breaks the plane of the knees Knees are always tracking over the toes Driving through your heels, ascend back to your starting position Rep is completed when the knees and hips are fully locked and open at the top Deadlift TEACHING SETUP Hip- to shoulder-width stance Hands just outside hips with a full grip Shoulders over or slightly in front of the bar Bar in contact with the shins Arms straight Eyes on the horizon EXECUTION Lumbar curve maintained Hips and shoulders rise at the same rate until the bar passes the knees Hips then extend Bar moves over the middle of the foot Heels down Complete at full hip and knee extension SEEING PRIMARY POINTS OF PERFORMANCE Lumbar curve maintained Weight on heels Bar stays close to the frontal plane and body Torso angle relatively constant during the initial pull Demonstrate active shoulders CORRECTING COMMON FAULTS Loss of lumbar curve in flexion Weight in, or shifting to, the toes Shoulders behind the bar in the setup Hips do not move back to initiate the descent Bar loses contact with the legs Hips rise without the chest Shoulders rise without the hips Bench Press Set up for Bench Press Start with the hands outside the shoulders and the bar over the center of the chest. Points of Performance for Bench Press Break at the elbows allowing the bar to descend towards the center of the chest. Elbows track tight and close to the body. Allow the bar to make contact with the chest. Press the bar straight back to your starting position.

Specific Warmup

After coach demonstrates and teaches the movements, spend plenty of time warming up to the wod weight.

Teams of 3-Bench better have my Money


June 04, 2020 Thursday

Will run heats of 3.

Accessory-GHD Sit up Holds

Each athlete to accumulate 1 minute GHD hold. Rest as long as needed then repeat 3 times total.


June 03, 2020 Wednesday

Specific Warmup-Snatches

Build up to snatch weight. warm up the pushups as well. Coach will review the snatch with the class focusing on the points of performance below. Snatch Points Of Performance Stand on feet with hip-width apart Hands wide enough that the bar rests in crease of hips when legs and hips are extended Hook grip on the bar Shoulders slightly in front of the bar at set-up Lumbar curve maintained Hips and shoulders rise at the same rate Hips extend rapidly Heels stay down until hips and legs extend Shoulders shrug, followed by a pull under with the arms Bar is received in a partial overhead squat Squat complete at full hip, knee and arm extension with the bar over the middle of both feet

L1-pushups-Snatches 135/95 L2-pushups-Snatches 115/75 L3-Pushups from Knees-Snatches 95/55


June 02, 2020 Tuesday

General Warmup and Push Press/KB/Box Jump technique review

Specific Warmup

Athlete to take time warming up to WOD weight with coach monitoring proper technique. Athlete to start off low weight until reach wod weight. Coach should see reps from all athletes to ensure proper technique before wod begins.

L1-PP 115/85-KBs 53/35-BJ 24/20 L2-PP 95/65-KBs 35/23-BJ 20/16 L3-PP 75/45-KBs 35/23-BJ 16/Weights


June 01, 2020 Monday

General Warmup

Coaches choice

Rowing Specific Warmup

Get warmed up for the 2km row, rest until ready to go all out on 2km.

This is an all out effort for time. Nothing should be left in the athlete after this wod. Coaches should set this up in 1 to 2 person heats so that all athletes can cheer and motivate each other. Set the rower up for the 2000 meter countdown for accurate timing. This wod is a test of fitness and will be used later for gauging fitness increase/decrease.


May 30, 2020 Saturday


May 29, 2020 Friday


May 28, 2020 Thursday

Space Jam


May 27, 2020 Wednesday

Work to a heavy 5

Partner WOD Wednesday

Wod: Partner Wod 20 min Buy in: 200M farmer’s carry 53/35 ( one kB ) Together Partner 1 completes 1 round of 15 KBs - 53/35, 10 burpees, 5 G2O - 95/65 Partner 2 does mx WB’S. The goal is to complete 150 Wb. They continue to rotate until the 150 wb has been met then if there is time left it will change to 15/10/5 of rep rounds. One person works at a time.


May 26, 2020 Tuesday

Lost in Translation


May 23, 2020 Saturday


May 22, 2020 Friday

Caveman Progression Week 2

Every 90 seconds 4x4 @ 70% of 1RM Rest 2 minutes