Rowing WOD 11-17-19
3 min row at 60%
2 min row at 80%
1 min row at 90%
3 min stretch
9 x
1:40 @ 80%
:20 sec rest
-2 min rest, after round #5-
rest 2 min and repeat
track total meters
3 min row at 60%
2 min row at 80%
1 min row at 90%
3 min stretch
9 x
1:40 @ 80%
:20 sec rest
-2 min rest, after round #5-
rest 2 min and repeat
track total meters
Warm Up
500 row
or
400 run
BLUE DOT GAME!!
med ball toss for distance
2x
10 wall squats
2 inch worms
WOD
8 Rounds for time(each person)
Station #1
15 foot KB goblet lunge
10 jumping chest 2 bar pull ups
5 DB thrusters
15 foot KB goblet Lunge
Station #2
Row for max meters
Station #3
Rest
Rx 35 / 53 (KB) 35 / 50 (DB)
Rx+ OH lunges, C2B pull ups
M 26 / 35 (KB), 20 / 35 (DB)
3 person teams, rotate through stations until each member has completed 8 rounds.
First Day of the BAM Mobility Challenge!!
Everyone is welcome!!
2 hours of personalized mobility coaching!!
See Events page for more details
https://www.facebook.com/events/1156182014579095/
DB GROUND 2 OVER HEAD
STEP OVER BENCH
GOBLET SQUAT
OH LUNGE
SOFT STONE
5 x 8 *SUPER SET
3 ROUNDS (2-3 person teams)
Station #1 – Iditarods
Station #2 – Anaconda wrestling
Station #3 – Sandbag Squat Cleans
Station #4 – Mace Bell Lunges
Station #5 – LDH Carry
Warm Up
30 Singles or DU’s
run down
30 sec Hollow hold
3 Burpees
run back
20 Singles or DU’s
run down
20 sec hollow Hold
2 Burpees
run back
10 singles or DU’s
run down
10 sec hollow hold
1 Burpee
run back
Then
2 x
20 sec HSH
20 sec Spiderman stretch
Pancake stretch
Question of The Day
WOD
Friday Chipper
For time
5 Rope Climbs
30 Burpee plate thrusters
30 Russian twists
5 Wall Walks
30 KB Push Press (2 KB)
30 KB weighted Sit ups (1 KB)
Rx 35 / 53
Rx+ Legless Rope Climbs
M 26 / 35
Warm Up
1 bldg run
jump rope across gym
1 bldg run
bear crawl across gym
1 bldg run
Zombie across gym
Spiderman crawl back
30 sec Hollow hold
10 Mission Impossible
3 Pu to DD to SM
Question of The Day
WOD
choose one
Annie
50-40-30-20-10
Du’s
Sit ups
Single Annie
100-80-60-40-20
single unders
50-40-30-20-10
sit ups
Strength
Bench Press
Deadlift
6-6
4-4-4
2-2-2-2
Superset movements
Warm Up
Death By 10 meter sprints (every 30 sec, 4 min)
or
RUNNING DODGEBALL
3 x
10 lunges
5 Toe taps
5 lat Activators
2 PU to DD to SM
PVC SS
Bergener W/U
If you could choose any movie character to be the voice on your phone, what character would you choose?
Skill
Snatch drills
3 x
1 high hang high pull
1 high hang snatch
1 hang high pull
1 hang snatch
1 high pull
1 snatch
Go light focus on form use as building sets to WOD weight.
WOD
For time
T2B
Power Snatch
Back Rack Lunges
10-9-8-7-6-5-4-3-2-1
Rx 55 / 85
Rx+ Squat Snatches, 65 / 95
M 35 / 55
TALL SNATCH
5 x 3
SNATCH
4 x 2, 3 x 1 @90% +
SNATCH PULL
95% x 3, 100% x 3, 105% x 2, 110% x 2
BACK SQUAT
70% x 5, 75% x 3, 80% x 3, 85% x 3, 90% x 3
Warm Up
400 run
or
500 row
2 x
10 Russian KB swings
10 Ring Rows
10 Alligators
10 Scorpions
Pancake stretch
Skin the cat
WOD
AMRAP 35 min
600 meter run or row (Sprint every other 100 meters)
20 KB swings
30 sec Enterprise
6 strict or weighted Pull ups or 6 Negatives
3 wall walks
Rx 35 / 53
Rx+ 53 / 70
M 26 / 35