W O D s

Workouts Of The Day

BattleshipBrewer
BattleshipBrewer

November 19, 2017

Warm Up:
Row 500m
10 Cossacks Each Side
10 Air Squats
10 Dislocates (Front and Back)
10 Scap Pull Ups
10 BPAs (palms up and palms down)
Couch Stretch - 2:00 min each leg
Pigeon Pose - 2:00 min each leg
Chest Stretch - 1:00 min each leg

GOATS:
16 min alternating EMOM
Min 1 - GOAT 1
Min 2 - GOAT 2

WOD:
WEIGH ANCHOR

10 min AMRAP (counting meters rowed)
:00 - Start Rowing
1:00 - 15 Ab Mat Sit Ups
2:00 - 12 Ab Mat Sit Ups
3:00 - 9 Ab Mat Sit Ups
4:00 - 15 Ab Mat Sit Ups
5:00 - 12 Ab Mat Sit Ups
6:00 - 9 Ab Mat Sit Ups
7:00 - 15 Ab Mat Sit Ups
8:00 - 12 Ab Mat Sit Ups
9:00 - 9 Ab Mat Sit Ups

BattleshipBrewer
BattleshipBrewer

November 18, 2017

Warm Up:
200m Run
Then :20 of each...
-Air Squats
-Push Up to Down Dog
-Down Dog to Foot Pedal
-Active Spidermans
-Burpees
-Ring Rows

Barbell Warm Up:
Good Mornings x 5
Squats x 5
Elbow Rotations x 5
Press x 5
Front Squats x 5
SLDL x 5

Review:
Clean and Jerk

WOD:
GLEN

30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs (30 Pull Ups/60 Ring Rows)
1 Mile Run
100 Burpees

BattleshipBrewer
BattleshipBrewer

November 17, 2017

Warm Up:
:30 of Each...
Jumping Jacks
Side Lunge
Active Samson
Air Squats
Active Spidermans
Push Ups to Down Dogs
Cossacks

Couch Stretch - 1:00 min per side
Squat Hold - 1:00 min

Band Walks Down and Back
Lateral Band Walks Down

Lift:
Back Squat - 5 x 3

WOD:
LEG STAND

8 Rounds (Tabata)
:20 Squat x 45lbs (Fitness: Air Squats or Goblet Squats)
:10 Rest
:20 DU (Fitness: SU)
:10 Rest

BattleshipBrewer
BattleshipBrewer

November 16, 2017

Warm Up:
Rowling - 12 mins
Couch Stretch :60 per side
Pigeon Stretch :60 per side
Band Shoulder Lat Stretch :60 per side
Side Plank :30 per side
Air Squats x 10
WBS x 10

WOD:
FARMERS TAN

In teams of 3...
AMRAP 25
200m Farmers Carry (70/53)
60/42 Cal Row
200m Farmers Carry (70/53)
75 WBS (20/14)
*Alternate as needed.

BattleshipBrewer
BattleshipBrewer

November 15, 2017

Warm Up:
:30 of each...
Easy Row
Active Spidermans
Medium Row
Push Up to Down Dog with Foot Pedal
Fast Row
Active Samson
Pigeon Pose (:30 per side)
Pec Stretch (:30 per side)
Wrist Prep

Barbell Warm Up:
Good Mornings x 5
Squat x 5
Elbow Rotations x 5
Strict Press x 5
Front Squat x 5
SLDL x 5

Lift:
Power Clean technique

WOD:
DOCE

AMRAP 4
27/21 Cal Row
21 Power Cleans (RX: 135/95)(Fitness: 115/80)
15 Burpee Box Jump Overs (24/20)(Fitness: 15 Burpees)

-REST 4:00-

AMRAP 4
27/21 Cal Row
21 Power Cleans (RX: 115/80)(Fitness: 95/65)
15 Burpee Box Jump Overs (24/20)(Fitness: 15 Burpees)

-REST 4:00-

AMRAP 4
27/21 Cal Row
21 Power Cleans (RX: 95/65)(Fitness:75/55)
15 Burpee Box Jump Overs (24/20)(Fitness: 15 Burpees)