WODs
 | Tue, Jun 18 2019 |  |
| CTM 20190618 Strict HSPU Strength | CTM 20190618 Activation and WarmUp | CTM 20190618 Primer | CTM 20190618 Strict PullUp Strength | Helen.. | PP Abs Day 2 |
CTM 20190618 Activation and WarmUp
(Time)
Trap Mash (Lacrosse Ball) - 1:00 Each Side
Foam Rolling: Thoracic + Lats (Upper Back) - 3:00 Total
Child's Pose on Box - 1:00
Banded Shoulder Distraction - 1:00 Each Side
Laying Front Rack Stretch - 1:00
Foam Rolling – Quads and Adductors – 2:00
Banded Hamstring Distraction - 1:00 Each Leg
Couch Stretch - 2:00 Each Leg
Pigeon Pose – 2:00 each side
ACTIVATION
2 Rounds:
200m Row, 20 Banded Good Mornings - Video
200m Run, 16 GHD Sit-Ups
200m Row, 12 Suitcase Deadlifts (6/side) - Video
200m Run, 8 Scap Retractions - Video
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CTM 20190618 Primer
(Check In)
Specific primer for 'Helen':
Our purpose here is two-fold:
1) Dial in our movement on the pull-ups after the grip-intensive KBS
2) Dial in our running pace
Primer Set #1:
400 Meter Run
7 Kettlebell Swings
5 Pull-Ups
200 Meter Run
5 Kettlebell Swings
3 Pull-Ups
Simply getting in some transitions here to feel out the movements. Rest as needed, followed by…
Primer Set #2:
200 Meter Run
5 Kettlebell Swings
3 Pull-Ups
200 Meter Run
Intention here is to find our cadence and pacing on the runs. We are taking away the transition back to the bell and pull-ups, and just focusing on the run.
Primer Set #3:
200 Meter Run
5 Kettlebell Swings
3 Pull-Ups
Final primer to dial in the run so that it's clockwork when we start. Following, rest 4:00, and begin.
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CTM 20190618 Strict PullUp Strength
(Reps)
1 Set for Max Repetitions
This is a repeat from the first week of our cycle, on Apr 2, 2019.
Posted on the original attempt:
If we are beneath 3 strict pull-ups, let's band today. Choosing a band tension that allows for at least 7 reps, we want to fall somewhere in the 7-15 rep range here. In our notes, be sure to track which band we used as we'll be building upon this base.
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Helen..
(Time)
400 meter run
21 kb swings 53/35
12 pullups
3 rounds for time
Planned: Tue,Jun18,2019 Sat,Mar3,2018 Thu,Jun8,2017 Wed,Apr5,2017 Fri,Sep9,2016 Sat,Jun11,2016 Mon,Mar23,2015 Mon,Mar17,2014 Sat,Dec7,2013 Fri,May24,2013
| Duane | 11:05 Rx | | | Sarah | 11:01 Rx | |
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PP Abs Day 2
(Check In)
9 MINUTE AMRAP (As Many Reps As Possible)
Level 1
- 10 Burpees
- 10 Tuck Ups
- 10 Plank Walkouts
- 10 Reach Thrus (each side)
- 10 Seated Single Leg Lifts (5 each side)
Level 2
- 10 Burpees
- 10 V-Ups
- 10 Plank Walkouts
- 10 Reach Thrus (each side)
- 10 Seated Leg Lifts
Planned: Tue,Mar8,2022 Wed,May12,2021 Tue,May4,2021 Tue,Apr20,2021 Tue,Apr6,2021 Thu,Apr1,2021 Sat,Mar27,2021 Tue,Nov12,2019 Tue,Jun18,2019 Thu,Apr4,2019 Wed,Mar27,2019 Thu,Mar7,2019
| Duane | Yes | 4+24 | | Sarah | Yes | 4+1 |
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