WOD

5 06, 2017

6/5 Flatlander Fitness St. Charles IL 60174

Monday – June 5, 2017 - 170605 Context: Competition Mobility: Hip Skill Practice Warm Up: Spend 10 minutes working on 3-4 sets of GHD sit up progressions or strict toes to bar progressions. Strength: none Super Set: none Metabolic Conditioning: “Testify“ For time. 5 rounds 12 back squats (Health: 55lb [...]

3 06, 2017

6/3 Flatlander Fitness St. Charles IL 60174

Saturday – June 3, 2017 - 170603 Context:   Practice Mobility: Shoulder Skill Practice Warm Up: None  (list of fun games to play here) Strength: none Super Set: none Metabolic Conditioning: “Kodiak” For time. 2 rounds (20-minute time cap) 10 hang power snatches (Health: 55lbs, Athletic*: 75lbs, Performance: 115lbs) 15 overhead [...]

2 06, 2017

6/2 Flatlander Fitness St. Charles IL 60174

Friday – June 2, 2017 - 170602 Context:   Competition Mobility: Ankle Skill Practice Warm Up: Spend 10 minutes working on handstand, handstand walking, and kipping handstand push up drills. Strength: none Super Set: none Metabolic Conditioning: “Kid Dynamite”            For time. 5 rounds. 25 Push Press (Health: 45lb, Athletic*: 55lbs, [...]

1 06, 2017

6/1 Flatlander Fitness St. Charles IL 60174

Thursday – June 1, 2017 – 170601 Context:   Practice Mobility: Shoulder Skill Practice Warm Up: None  (list of fun games to play here) Strength: 7 x 2 Push Jerk or Split Jerk - 2 of 13 (7 sets of 2 reps, same weight across, approximately 70 - 80% of max [...]

31 05, 2017

5/31 Flatlander Fitness St. Charles IL 60174

Wednesday – May 31, 2017 - 170531 Context: Practice Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working up to a challenging pause (pause 3 seconds at or just below the knee) power clean, or perform 3 reps on the minute for 5 minutes. Strength: none Super Set: none [...]

30 05, 2017

5/30 Flatlander Fitness St. Charles IL 60174

Tuesday – May 30, 2017 - 170530 Context: Competition Mobility: Ankle Skill Practice Warm Up: 30s of jump rope or double under practice, 30s rest, for 5 rounds. Strength: None. Super Set: None. Metabolic Conditioning: “Plenty of Gas in the Tank” For time - 4 rounds for time. 40-minute time [...]

29 05, 2017

Murph Flatlander Fitness St. Charles IL 60174

Memorial Day Monday – May 29, 2017 - 170527 Context: Mental Toughness Mobility: Shoulder Skill Practice Warm Up: None  (list of fun games to play here) Strength: none Super Set: none Metabolic Conditioning: “Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run OR “Team Murph” [...]

27 05, 2017

5/27 Flatlander Fitness St. Charles IL 60174

Saturday – May 27, 2017 - 170528 Context: Practice Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working on skin the cats and progressions. Strength: 5-5-5-5-5 Back or Box Squat (5 sets of 5 reps, adjust load with each set) Super Set: 10-20 hollow rocks between each set of squats [...]

26 05, 2017

5/26 Flatlander Fitness St. Charles IL 60174

Friday – May 26, 2017 - 170526 Context:   Practice Mobility: Hip Skill Practice Warm Up: Spend 10 minutes working on kipping drills geared toward kipping pull ups, and bar muscle ups. Strength: 7x1 Power Snatch - 13 of 14 (7 sets of 1 rep, same weight across, approximately 90 - [...]

25 05, 2017

5/25 Flatlander Fitness St. Charles IL 60174

Thursday – May 25, 2017 - 170525 Context:   Competition Mobility: Shoulder Skill Practice Warm Up: Spend 10 minutes working up to a challenging bench press for 2 reps (80-90%). Or perform 4 ring dips (assisted or weighted) each minute on the minute for 6 minutes. Strength: None. Super Set: None. [...]