Toddle’s AOTM WOD 9.30.16

Warmup
2 Rounds
10 Alt. Pause Squats (Empty Bar/PVC)
10 Lateral Leg Swings
10 Medial Leg Swings
2 Back Rolls
5 Pullups


Set 1
Toddle’s AOTM WOD
12 minute AMRAP
250m Row
20 Abmats
2 Pullups
————————–
@ 12:00 all athletes start a ME Plank Hold

Set 2
Athlete Choice PR

Comments

Thursday WOD 9.29.16

Warmup
3 Rounds
6 Lunge into Inch Worms
20 Double-Unders
400m Run

Set 1
21-15-9 Hang Snatches (95/65#)
21-15-9 Abmat Situps
21-15-9 Handstand Pushups

Set 2
Mobility

Comments

Happy Birthday Jason! 9.28.16

Happy Birthday Jason!

Warmup
1 Minute One-in-Each Box
2 Minute Three-Step Inside
2 Minute Lateral In-n-Out
1 Minute In-n-Out Left
1 Minute In-n-Out Right
1 Minute Carioca Left
1 Minute Carioca Right
2 Minute Outside Drop Step

2 Minute Lateral Cone Weave

Set 1

[ocn]Jason

3 Rounds
15 Wallballs (20/14# to 10’/9′ Target)
9 Chest to Bar Pullups
3 Cleans (185/115#)
====================
[60s rest]
====================
2:30 Minute AMRAP
500m Row
AMRAP Cleans 185#/115#

Comments

Tuesday WOD 9.27.16

Warmup
10 Lateral Leg Swings
10 Medial Leg Swings
10 Shoulder Dislocates
10 Sotts Press
10 Arm Circles Forward
10 Arm Circles Backwards
==============================
1×5 Overhead Squat @ 50%
1×5 Overhead Squat @ 60%
1×3 Overhead Squat @ 75%
1×1 Overhead Squat @ 90%


Set 1
Find 1RM
1×1 Overhead Squat @ 100%

Set 2
EMOTM
[Females: 65+5 per round/Males: 95 + 10 per round]
3 Hang Squat Cleans
2 Front Squats
1 Push/Split Jerk
[After you miss a minute, run 200/170m to continue. Use same weight missed. Only 1 run in a row, 3 total runs]

Comments

Monday WOD 9.26.16

Warmup
2 Rounds
2 Back Rolls
4 Lunges
2 Inch Worms
8 Pushups
10 Alt. Pause Air Squats
==============================
1×5 Front Squat @ 50%
1×5 Front Squat @ 60%
1×3 Front Squat @ 75%
1×1 Front Squat @ 90%

Set 1
Find 1RM
1×1 Front Squat @ 100%

Set 2
Two Teams
Relay through 100m, then 200m etc. 900m x # of athletes
total.
100m Row Relay
200m Row Relay
300m Row Relay
200m Row Relay
100m Row Relay
Comments