WOD

22 05, 2017

5/22 Flatlander Fitness St. Charles IL 60174

Monday – May 22, 2017 - 170522 Context:   Competition Mobility: Shoulder Skill Practice Warm Up: None  (list of fun games to play here) Strength: 6 x 3 Power Snatch - 12 of 14 (6 sets of 3 reps, same weight across, approximately 90 - 100% of max power snatch) Super [...]

20 05, 2017

5/20 Flatlander Fitness St. Charles IL 60174

Saturday – May 20, 2017 - 170520 Context: Practice Mobility: Shoulder Skill Practice Warm Up: Spend 6 minutes working on kipping drills geared toward pull ups, chest to bar pull ups, and bar muscle ups. Strength: none Super Set: none Metabolic Conditioning: “Drop it Like It’s Hot" For time 800m [...]

19 05, 2017

5/19 Flatlander Fitness St. Charles IL 60174

Friday –May 19, 2017 - 170519 Context:   Competition Mobility: Hip Skill Practice Warm Up: Spend 10 minutes working up to a challenging (60-80% of max squat) 2 rep pause front squat (pause at the bottom for 3 seconds), or do 4 reps on the minute for 6 minutes (40-60-%) Strength: [...]

18 05, 2017

5/18 Flatlander Fitness St. Charles IL 60174

Thursday – May 18, 2017 - 170518 Context: Mental Toughness Mobility: Shoulder Skill Practice Warm Up: 3 rounds of Cindy, tagging a partner in after each round. Strength: 7x2 Power Snatch - 11 of 14 (7 sets of 2 reps, same weight across, approximately 90 - 100% of max power [...]

17 05, 2017

5/17 Flatlander Fitness St. Charles IL 60174

Wednesday – May 17, 2017 - 170517 Context: Practice Mobility: Ankle Skill Practice Warm Up: Hollow Rocks. 30 seconds on, 30 seconds off for 5 minutes. Strength: none Super Set: none Metabolic Conditioning: “Still Not a Player” For time. Performance/Athletic*: 5 rounds, Health: 4 rounds Bar Muscle-up (Health: 6 jumping [...]

16 05, 2017

5/16 Flatlander Fitness St. Charles IL 60174

Tuesday – May 16, 2017 - 170516 Context:   Competition Mobility: Shoulder Skill Practice Warm Up: Spend 8 minutes working up to your max weighted pistol x 3 (or progression) Strength: 3-2-2-2-1-1-1-1 split jerk or push jerk (adjust weight with each set) Super Set: none Metabolic Conditioning: “Drop the clutch” In [...]

15 05, 2017

5/15 Flatlander Fitness St. Charles IL 60174

Monday – May 15, 2017 - 170515 Context: Practice Mobility: Hip Skill Practice Warm Up: None  (list of fun games to play here) Strength: 7x1 Power Snatch - 10 of 14 (7 sets of 1 rep, same weight across, approximately 90 - 100% of max power snatch) Super Set: 7x3 [...]

13 05, 2017

5/13 Flatlander Fitness St. Charles IL 60174

Saturday – May 13, 2017 - 170513 Context:   Competition Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working on handstand, handstand walking, and kipping handstand push up drills. Strength: 3-3-3-3-3 deadlift (5 sets of 3 reps, increase weight with each set) Super Set: 3-3-3-3-3 strict weighed pull up (or [...]

12 05, 2017

5/12 Flatlander Fitness St. Charles IL 60174

Friday –May 12, 2017 - 170512 Context: Practice Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) hang squat snatch plus overhead squat. Or perform 3 reps of the complex on the minute for 6 minutes at 50-60%. Strength: 6x3 Power Snatch - 9 [...]

11 05, 2017

5/11 Flatlander Fitness St. Charles IL 60174

Thursday – May 11, 2017 - 170511 Context: Practice Mobility: Shoulder Skill Practice Warm Up: Spend 8 minutes working on Turkish Get Ups. Perform at least 4 per side. Strength: none Super Set: none Metabolic Conditioning: “Dockworker” For calories - 5 'cycles' In 3 min 6 'heavy' power cleans or [...]