WODs
 | Tue, Aug 3 2021 |  |
| General WarmUp | 2021712 Strength | WOD# 1 - Box Jumps & HSPUs | PP Abs Day 1 | Walk-Hike (for distance) |
General WarmUp
(Check In)
1. Body Loosening
- Foam Roll Back, Lats, Glutes, Quads
- Couch Stretch (2 rds 1 minute per side)
2. Crossover Symmetry Activation Plus
3. Mayhem Hip Halo Activation
4. Movement Prep/Activation and Increasing Heart Rate
10-15 Minutes moving through the following steady:
1:00 Bike Erg
1:00 Ski Erg
10 v ups, 5 oblique v ups (5 per side)
20 shoulder taps in push up plank
25'-50' overhead walking lunge (empty bar and add weight)
5. Workout Prep
1 Set: (at workout pace)
4 GHD Sit Ups (OR 4 Toes to Bar)
:30 second Handstand Hold
15’ Overhead Walking lunge (at starting weight)
6. BARBELL WARMUP
- 5 Good Mornings
- 5 Back Squats
- 5 Elbow Rotations
- 5 Strict Presses
- 5 Stiff-Legged Deadlifts
- 5 Hang Power Cleans
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2021712 Strength
(Weight)
10 Dumbbell Deadlifts + 8 Dumbbell Hang Squat Cleans + 6 Dumbbell Split Jerk (3 right leg + 3 Left leg) + 4 Dumbbell Front Rack Squat x 4 sets
use same weight throughout (Rx+-50#/35#) (Rx:35#/20#)
3 Push Press + 3 Snatch Push Press Behind the Neck x 5 sets.
75%-80%-85%-90%-95% of 1RM Snatch
***Perform 10 Chinese (elevated chest supported)Barbell Rows between Rounds
Back Squat
10-8-6-4-2 @ 70%-75%-80%-85%-90%
*Move up in weight each set.
*In between sets perform 10 unbroken wall balls for 5 total sets. (25#/20# to top of rack)
| Sarah | PP/BTN-(55-65-75-85-90-95-100-105)x3/3 Rx | BSQ-(125x10,145x8,155x6,165x4,175x2 | | Duane | (45-75-105-125-135-145-155)x3/3 Rx | BSQ-(205x10,165x8,180x6,215x4,235x2) |
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WOD# 1 - Box Jumps & HSPUs
(Time)
10-9-8-7-6-5-4-3-2-1
Boxjumps 30/24
handstand pushups
Sub for HSPU is #135/95 Push Press
| Duane | 11:15 | Box step ups 24” - abmat HSPU | | Sarah | 11:00 | Box step ups 20” 2 skull mats under abmat |
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PP Abs Day 1
(Rounds)
3 Rounds each level
Level 1
:20on / :10off
- Hollow Rocks
- Arch Rocks
Rest 1:00 then
6 MIN AMRAP (As Many Reps As Possible)
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Alternating Tuck Up (9 each)
Level 2
:30 of each back and forth
- Hollow Rocks
- Arch Rocks
Rest 1:00 then
6 MIN AMRAP (As Many Reps As Possible)
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Walking V-Ups (9 each)
Planned: Mon,Jul31,2023 Tue,Feb22,2022 Tue,Aug3,2021 Thu,Apr29,2021 Thu,Apr22,2021 Tue,Apr13,2021 Sat,Apr3,2021 Mon,Jul15,2019 Mon,Apr15,2019 Tue,Apr2,2019 Fri,Mar15,2019 Wed,Feb20,2019
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Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Tue,Sep16,2025 Mon,Sep15,2025 Sun,Sep14,2025 Tue,Sep9,2025 Sun,Sep7,2025 Mon,Sep1,2025 Sun,Aug31,2025 Sun,Aug24,2025 Sun,Aug17,2025 Tue,Jul22,2025 Wed,Jul9,2025 Wed,Jun25,2025
| Duane | 2.25 miles Rx | Neighborhood walk to Rosemont (Recovery Walk) | | Sarah | 2.25 miles Rx | Neighborhood walk to Rosemont (Recovery Walk) |
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