Tire Flip, Burpees; A Tale Of 3 Programmers

Rick. Thrusters this time.

Kirsten's Programming:
Warmup: DROM, CFE

Strength: DE Bench @ 50%, 3reps on the minute for 8min.

WOD: 5 rounds, each for time:
20m tire flip
15 burpees
1 min rest between rounds

Stretch 5 min

Mobility: roll out inner thigh and hams on bar.

Rick's Onramp 3 programming:
3 rounds with rest in between:

200m Row
10 Thrusters

Jeremy's programming for Mom:
3 rounds:
200m Row
10 ground to overhead
10 seated tucks

Wall Ball, Double Unders

Rick on WOD 2

Workout 3:
Warmup: Gymnastic 1., 10 min.
Strength: ME Clean 2RM. 15 min.
WOD:
21-15-9 of wallball (14 or 20 lb, 10 ft) and double -unders!
Stretch 5 min
Mobility: 10 min. Hams, quads, hips, back of neck and shoulders

Rick on Onramp WOD 2:
10!
Medball DL
DB Push Press
4:15

Wall-ball? Double Unders

Rick on overhead pressing.

Warmup: Gymnastic 1., 10 min.
Strength: ME Clean 2RM. 15 min.
WOD:
21-15-9 of wallball (14 or 20 lb, 10 ft) and double -unders!
Stretch 5 min
Mobility: 10 min. Hams, quads, hips, back of neck and shoulders

Rick did Onramp 2. Nice work!

(This message from my iPhone.)

Deadlift, KB Swing , Burpees.

Rick tried out a WOD at the gym.

KStar Warmup. 10 min.
Strength/skill: 1/2 Tabata front squat @ 60%. 10 min.

WOD:
5 rounds for time, cap 15 min:
7 Deadlifts @70%
9 KB swings
11 Burpees

Stretch 5 min
Mobility. 10 min. Couch, banded squat, sink.

Rick did:
200m Run
12-15-9 of:
Squat
Pushup
Ring Row
200m Run

Rick finished in 8:16. Nice job!

Chipper

Run, Walking Lunges

Gym 2 WU

Pose Drills
Back to wall
Face to wall

DE Deadlift

WOD
5 rounds
190m Run
10m Walking Lunges
Limit 15'

Stretch

MWOD
Bone Saw Calf Smash

Gymnastic Volume

Warmup (10’)

Gymnastic warmup 1

Strength (10’)

ME Deadlift

WOD

Gymnastic Volume

Pick 2  gymnastic goats, Pull-ups, HSPU, or muscle-ups.

Repeat sub-maximal reps on the minute for 10 minutes each.

stay within 2 reps for all sets.

Record reps and total to comments.

Stretching (5’)

Mobility Homework (10’)- Voodoo Band Your Patella Femoral Pain

test/retest: Knees at the bottom of the squat.

Wrap below and above the patella, squat 20x.

Mobility, Recovery

Mobility Girl.

Buy-in

Warmup (10’)

2k Row

Skill (5’)

Practice Kick to handstand

Stretching (5’)

Mobility Homework (30’)- 

Shoulder and hip openers, you choose.

Warmup (10’)

Gymnastic warmup 2

Skill (5’)

Bridge 3 max

Strength (10’)

DE Shoulder Press [ wmv]

WOD

AMRAP in 15’

• 400m Run I [wmv][mov] II [wmv][mov]
• 10 Thruster [mov][wmv]
• 15 Sit-up [wmv] 

Stretching (5’)

Mobility Homework (10’)- 

A Better Upper Back Extension-izer

Thoracic spine on the peanut hugging a plate!

Monday, Pull-ups, KB Swings

I held off posting, expecting to have visitors do the WOD on Tuesday.  They weren't able to make it.  S'okay, Raymond, as long as the bridge works!

Warmup (10’)

Gymnastic warmup 1

Burgener WU

Strength (10’)

ME Shoulder Press [ wmv]

Skill (10’)

• Kipping Pullup

WOD

4 rounds

• 8 Pull-up
• 20 Kettlebell Swing [wmv][mov]

Time limit:  15 minutes

Stretching (5’)

Mobility Homework (10’)- 

Hand Stand Push Up or Jerk Overhead Mobility (Closed Chain)

Test/retest: overhead press 

1. wind up: grab upright over and behind.  Other hand hold elbow in, drop body down.
2. add band distraction.
3. add floss band.
4. band and floss.

OHS, OH Walk, Double Unders

Skill

• Backward/Forward Rolls

WOD

3 rounds for time:

• 3 overhead squats
• 20m overhead walk
• 3 overhead squats
• 30 double unders

Mobility

• Prioritize for rowing catch position: ankles, squat
• Couch Stretch

From Thursday: Turkish Get-ups, Pull-ups

Strength

• DE Front Squat

WOD

AMRAP in 8’

• 4 alt. Turkish Get-ups (yes, that’s 2 for each hand.)
• 8 Pull-ups

Mobility

• Prioritize for OHS: thoracic spine, shoulders, ankles