Weekly Recovery WOD

Video Links Below

Mobilization

Mobilize traps with lacrosse ball and work on back flexibility laying on foam roller: 10s hold with roller just below shoulder blades, mid-back, and lower back. Aim for shoulders and butt to touch the floor with legs extended but do not force (This will take time to open up. Increase time when able).

Shoulder strengthening: 3 round of:

• 12 shoulder abductions per arm
• 6 reach, roll, & lift per arm 

Glutes/hips/lower back strengthening: 3 round of

• 12 clams/side (with resistance band if possible)
• 10 per leg fire hydrants with circle (5 circles clockwise, 5 circles counterclockwise)

FIRE sequence: 3 rounds of:

• 12 reverse crunch 
• 30s static band anti-rotation x 2 (1 facing forward and 1 facing backward)
• 12 windmills (6/side; use light to moderate KB)
• 3-6 back extensions (scale number to ability or substitute 10 hip extensions or empty barbell good mornings)

Hip stretch: seated forward fold (2min hold: do not force position)

YouTube Video Link

1. traps with lacrosse ball: https://www.youtube.com/watch?v=FV0xoStdP-8 (:34s)

      2. back flexibility laying on foam roller: https://www.youtube.com/watch?v=X7hmiv-cw2M (shows some different things to do if the back isn’t flexible enough for static holds)

      3. shoulder abduction: https://www.youtube.com/watch?v=_Y0jCDZb1Gs (start at minute 2; bonus work at minute 2:20)

      4. reach, roll, & lift: https://www.youtube.com/watch?v=M33bNkQcDe8

      5. clams: https://www.youtube.com/watch?v=CiqvDV8pzRk

      6. fire hydrants with circle: https://www.youtube.com/watch?v=bkcc2B01IUo (for more advanced straighten leg)

      7. reverse crunch: https://www.youtube.com/watch?v=gAyTBB4lm3I (for more advanced straighten legs)

      8. static band anti-rotation: https://www.youtube.com/watch?v=dduCoWd4qIU

      9. windmills: https://www.youtube.com/watch?v=ITSmgn_BQgY

     10. back extensions: https://www.youtube.com/watch?v=xMyFXMZ6Ch0

     11. hip extensions: https://www.youtube.com/watch?v=7X075Hrl5lE

     12. empty barbell good mornings: https://www.youtube.com/watch?v=iS2joWhhQUQ (start @ 30s)

      13. seated forward fold: https://www.youtube.com/watch?v=hLNVFVgYW9k (start @ 40s)

Wednesday Workout: Snatch and Some Short AMRAPs

Strength

Snatch on the Minute for 10 Minutes

WOD

Level 2

2 Minute AMRAP

• 5 Full Snatch (95/65)
• 10 Pushups

Rest 2 Minutes

4 Minute AMRAP

• 5 Full Snatch (95/65)
• 10 Pushups

Rets 2 Minutes

2 Minute AMRAP

• 5 Full Snatch (95/65)
• 10 Pushups

Level 1

2 Minute AMRAP

• 5 Hang Power Snatch (65/45)
• 7 Pushups

Rest 2 Minutes

4 Minute AMRAP

• 5 Hang Power Snatch (65/45)
• 7 Pushups

Rets 2 Minutes

2 Minute AMRAP

• 5 Hang Power Snatch (65/45)
• 7 Pushups

Score is total number of reps completed.

Tuesday Workout: Helen & Power Clean

Strength

Spend 10 Minutes Working up to a Heavy Single Power Clean

WOD

Helen

Three rounds for time:

• Run 400 meters
• 21 KB Swings (53/35)
• 12 Pullups

Level 1

Three rounds for time:

• Run 250 meters
• 21 Russian KB Swings (53/35)
• 10 Ring Rows

Monday Workout: Three 5-Minute Intervals

Interval 1

Row 500 Meters

then in remaining 5 Minutes

• 5 Thrusters (155/115)
• 5 Burpees Over the Bar

Rest 3 Minutes

Interval 2

Run 400 Meters

then in remaining 5 Minutes

• 5 Thrusters (135/95)
• 10 Burpees over the bar

Rest 3 Minutes

Interval 3

AirDyne or Row 40 Calories

then in remaining 5 Minutes

• 10 Thrusters (115/85)
• 10 Burpees over the Bar

Level 1 Scaling Options: Light Dumbbell Thrusters and Regular Burpees

Record rep count for each Interval.

Team WOD 090917

In Teams of 3,

AMRAP25

P1: Waiter’s Walk (55/35) x 200m*

P2+3: AMRAP of
Kettlebell Swing (70/53) x 40
Burpee Box Jump (24″/20″) x 30
Thruster (155/105) x 20
Double Under x 100

*Stay in parking lot

Friday Workout: Front Squats & AMRAP

Strength

3-3-3-3-3 Front Squat

WOD

Level 2

15 Minute AMRAP

• 2 Muscle Ups
• 8 Ring Dips
• 15 Toes to Bar
• 15 Row or Airdyne Calories
• 30 Airsquats

Level 1

15 Minute AMRAP

• 4 Ring Rows
• 8 Pushups
• 15 Situps
• 10 Row or Airdyne Calories
• 20 Airsquats

Thursday Workout: Partner WOD

Teams of 2. 

Level 2

• Run 1 Mile Together
• 100 Pushups
• 100 Wallballs
• 100 Burpees
• 100 Power Snatch (75/55)
• Run 800 Meters Together

Level 1

• Run 400 Meters Together
• 50 Pushups
• 50 Wallballs
• 40 Burpees
• 50 Hang Power Snatch (55/45)
• Run 400 Meters Together

Weekly Recovery WOD

Video Links Below

Mobilization

Mobilize shoulder blades (infraspinatus) & TFL (just under crest of hip bone) with lacrosse ball

Shoulder strengthening: 3 round of:

20 second internal and external rotation static hold

10 banded external rotations with arm bent 90° (substitute wall taps if no band)

Glutes/hips/lower back strengthening: 3 round of

12 fire hydrants (6/leg)

12 single legged good mornings (6/leg)

FIRE sequence: 3 rounds of:

12 hollow rock to super man

12 scissors

12 hanging around the worlds (6 in each direction; move legs in circular motion)

Hip stretch: lizard (2min per leg: do not force position)

Youtube Video Links:

1. Mobilize shoulder blades (infraspinatus): Minute 1:17 shows position: https://www.youtube.com/watch?v=7DTzeLKYopA

      2. Mobilize TFL with lacrosse ball:  https://www.youtube.com/watch?v=SyLa7IVmyQ4 (do against wall if floor is too intense)

      3. internal and external rotation static hold: https://www.youtube.com/watch?v=obp_e0woc-8 (first 15s); https://www.youtube.com/watch?v=o7PYStgOgE0 (first 15s)

      4. banded external rotations with arm bent 90°: https://www.youtube.com/watch?v=EY2tNBOmvGs (8min mark)

      5. fire hydrants: https://www.youtube.com/watch?v=La3xYT8MGks

      6. single legged good mornings: https://www.youtube.com/watch?v=6Tb-VX_iSUY

       7. hollow rock to super man: https://www.youtube.com/watch?v=ARQHGgpmECM (start @ 0:54s)

       8. scissors: https://www.youtube.com/watch?v=tugL2lM4Syk

       9. hanging around the worlds: https://www.youtube.com/watch?v=jy2zjpcrtAI  (start @ 0:45s -1:15)

       10. lizard: https://www.youtube.com/watch?v=gtC7dz6lMqE

Wednesday Workout: DT and Row 500

WOD

Level 2

Five rounds for time of:

• 12 Deadlifts (155/105)
• 9 hang power clean (155/105)
• 6 Push jerk (155/105)

Level 1

Four rounds for time of:

• 9 Deadlifts (65/45)
• 6 hang power clean (65/45)
• 3 Push jerk (65/45)

Row Time Trial

Row 500 Meters for Time

Labor Day Workout

We’ll be running a 10am workout tomorrow. All other classes will be cancelled.

Workout of the day:

PARTNER WOD

In teams of 2, with one partner working at a time, alternate full rounds of the following…

AMRAP 10 Minutes:
15 Deadlifts 135/95/75
10 Push-Ups

The barbell should be light-medium heavy for you and unbroken on the fast end. Keep your mid-line on the Push-Ups and move through full range of motion… don’t cheat this basic but potent gymnastics movement. Scale Push-Ups to knees or band around elbows as needed.

Rest 5 Minutes

AMRAP 10 Minutes:
15 Push Presses 95/65/45
10 Toes-to-Bars

The barbell should be light for you and unbroken on the fast end. Scale Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Rest 5 Minutes

AMRAP 10 Minutes:
15 Overhead Squats 75/55/35
10 Pull-Ups

The barbell should be light for you and unbroken on the fast end. Scale Pull-Ups to Jumping Pull-Ups or Ring Rows as needed.

The goal on each of these partner couplets today is to move fast and (mostly) unbroken and get the barbell back in your partner’s hands. Push the pace on each one but know your stamina, especially on the gymnastics elements. Don’t burn through 1-2 rounds unbroken and then fall apart into singles on round 3. Quick breaks and/or scaling some volume can be your friend.