WOD's

Oct
18
Skill & WOD 10/18/18

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Skill

PJ

10-5-3-2-1-1

E2M, start @ 60% and increase

WOD
Team of 5

15min AMRAP of

A: Max cal bike

B: Max cal bike

C: Max cal ski

D: DB box step overs

E: Rest

Rx

50/35

24/20”

INT
40/30

20”

Scaled

30/20 or lower

16” or lower


Oct
17
Weight Vest Wednesday 10/17/18

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Skill

1 Snatch EMOM for 20min

Start light and finish heavy, increase every other round


Oct
16
Skill & WOD 10/16/18

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Skill

Dynamite shoulders

:15 Sec of

Twisted cross x2

T-spine rotation x2

Y’s

T’s

W’s

I’s

Swimmer lifts

2 rounds

WOD
1 mile run

100 DU

50 GHD Sit-ups

100 DU

1 mile run

Rx

n/a

INT

1200m Run

50 DU

50 V-ups

Scaled

800m Run

100 Singles

50 Sit-ups


Oct
15
Bring a Friend 10/15/18

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Skill

Partner workout

200 Wallballs for time

Rx: 25/16lbs

Scaled: 20/14 or lower 25 DU or 50 Singles

*Once the wall ball partner stops they will do 50 DUs

1 working and 1 resting

15min cap

WOD
4 RFT of

5 HSPUs

10 Pistols

15 KBS

Rx

53/35

INT

Push press 115/73

Pistol to 16”

45/25

Scaled

75/43

Goblet squat

35/20


Oct
14
Sunday Funday 10/14/18

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WOD

27-21-15-9

Thruster

T2B

Rx

65/43

INT

45/33

T2B Attempts

Scaled

33/15

Knee raises or sit-ups


Oct
13
Rehab Saturday 10/13/18

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WOD

4 Rounds total with a partner

500m Row

40 Air squats

30 Sit-ups

20 Push-ups

10 Pull-ups

(Partner completes a full baseline before switching, 2ea.)

Rx

n/a

INT

Banded Pull-ups

Scaled

Assisted Push-ups

Jumping Pull-ups


Oct
12
Skill & WOD 10/12/18

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Skill

EMOM for 20min

1 Squat clean

Start light and finish heavy

Increase every other round

WOD
DB EMOM 10min (alt.)

12 DB Thrusters

12 DB Renegade rows (6ea.)

Rx, INT, Scaled

AHAP


Oct
11
Skill & WOD 10/11/18

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Skill

PP Negatives

5x3, E2M

Start moderately heavy and increase (PP, lower for 4 seconds, 3 reps)


Oct
10
Weight Vest Wednesday 110/10/18

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Skill

8min AMQRAP

15 Hip extensions

10 R-steps Banded hip work

10 L-steps Banded hip work

10 Banded pause squats (2sec pause)

10 Kossack squats (without band, add weight if proficient)

WOD

800m Run

500m Row

1mile Bike

30min AMDAP

Rx

Vest

INT

No vest

Scaled

400m Run

20min


Oct
09
Postpartum Journey Blog 2-Meg Hesemann

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Someone asked me recently how my recovery from Mackenzie being born varies from when Adeline and Grant were born. As I was not a regular exerciser prior to their birth, I cant compare. What I can say is this- I am challenged, goal oriented and determined!