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Extra Credit 10.7.19

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Monday 10.07.19

WOD: “Hanging on by a Thread”

Extra Credit:

10 Min EMOM:

1 Power Position Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch

*Just like last week with the cleans, we are now working on speed underneath the bar for our snatches. Use some time to build up to a weight and stay there the whole 10 minutes. This should be relatively light (maybe around 50% of your squat snatch). The limiting factor will be the power position snatch . Again, the focus for today will be speed underneath the bar. Record your weight and any pertinent notes.



Tuesday 10.08.19

WOD: “Lead Foot“ (Repeat from 3.12.19)

Extra Credit:
10 Rounds:

200m Sprint

*Rest 1 minute between rounds

*This should be done where you have a straight running lane. With that being said, let’s have our starting station be the middle driveway and our ending position be the 811 sign (1st Round). Then the new starting position will be the 811 sign and the new ending position will be the middle driveway (2nd Round). Repeat this until all 10 rounds are completed.



Wednesday 10.09.19

WOD: “Sixteen Candles”

Extra Credit:
4 Rounds For Quality:

8 Bent Over Double KB SA Rows / Side

8 KB Floor Wipers / Side

*Keep a strong / tight core, back flat, and hamstrings engaged. Use the same KBs for both the rows and the floor wipers. The Double KB Bent Over Rows will be performed just like a normal barbell bent over row except now we will use two KBs (one in each hand). We will row on one side while keeping the other side at the starting position. We will alternate rowing on each side until both sides have completed 8 reps. Be sure to use the same KB weight in each hand.



Thursday 10.10.19

WOD: “The Arnold Classic”

Rest Day / Active Recovery



Friday 10.11.19

WOD: “Gimme the Loot”

Rest Day / Active Recovery



Saturday 10.12.19

“Open WOD 20.1”

Extra Credit:
20.1 Recovery

10-15 Min AMRAP Active Recovery Flow For Quality

150m Straight Leg Row

5 Inchworms

5 Slow Mountain Climber Stretches / Side

5 Thread The Needles / Side

*This will be an active recovery after our first open workout. This should be done with the intent to loosen up everything after the workout. Try to move with quality during this active recovery.