-Please note during this busy December our Saturdays are programmed which precludes being able to offer our traditional 9am Saturday workouts.-
Coach Fauer resumes this Saturday, December 14.
Buy In: "Rowling" tally points for ten frames. Low score wins. Click on where is says, "Rowling" to see an explanatory video. Game rules are addressed beginning at 1:24. You can view the final scorecard at the 8:00 mark of the video. Up to 3 people per rower, 15 minute cap.
then: Moblilize your poor, tired shoulders and legs.
Workout prep: 5 reps each- hang power snatch w/unloaded barbel, OHS w/ unloaded barbell , Reverse lunge w/ unloaded barbell in high rack position. Then, add weight and repeat.
WOD: In 3 minutes complete max reps of Power Snatch 75/115
Rest 1 minute
In 3 minutes complete max reps of OHS 75/115
Rest 1 minute
In 3 minutes complete max reps of Reverse lunge w/ barbell in high rack positon 75/115
post Rowling score and reps per movement to comments.
Buy In: 12 reps: back extensions, supermans, side-lying bridges, cat/camel, hip bridges on bench w/med ball or sandbag.
Barbell triceps smash. Hip mobility- consult squat MWOD poster.
Perform 3-5 sets of 3-5 reps of deadlifts w/ progressive loading to prepare for wod.
Complete 2 rounds for work of (any order is allowable):
15 Weighted Hip Bridges using the bench (50#sandbag women/95#barbell men)
20 Ab-mat situps
200 meter Farmer's Carry (kb in each hand 100 meters out, 100 meters back)
20 Toes to bar
15 Deadlifts (225/135)
20 GHD Sit-ups
30 Walking overhead lunges (15/side-25# plate women /45#plate men)
20 Side-lying bridges (per side)
15 RDL's (135/95)
40 reps Bicycle Crunches
Buy In: Tabata Double unders.
Mobility: consult the Shoulder/Overhead pressing poster.
Every minute on the minute for 12 minutes complete 2 reps push press @approx 80%
then in 12 minutes complete as many rounds as possible of:
Run 4 shuttles from sideline to sideline on the basketball court (approx 15 yards).
7 push press (65/95).
Post pertinent info to comments.
Buy In: Tabata Row. 25 reps- GHD situps, air squats, push ups, hip bridges w/light weight(shoulders on bench),band pull aparts.
Mobilize shoulders. Consult MWOD poster for pressing/dips.
for time complete 2 rounds of:
Row 25 calories
25 box jumps
25 kb swings
25 ball slams
post time to comments.
Buy In: 20 reps- weighted hip bridges (from the bench- use a med-ball or sandbag), reverse lunges (10/side),
KB swings, L-sit "pulses" from a seated position on the floor.
Mobility work- frog stretch, couch stretch, banded hamstring stretch, pigeon, hip flexor pvc smash
Front Squat warm-up reps 3-5 sets of progressive loading, then-
Front Squat 10 reps@90+%