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Extra Credit 11.4.19

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Monday 11.4.19

WOD: “Climbing the Ranks”
Extra Credit:
DB Row Drop Sets:

2 Rounds / Each Arm:

DB Bent Over Row Drop Sets 

3 Sets x 10 reps

*Start with a heavy weighted dumbbell and perform 10 repetitions of a Bent Over Row on one side. Immediately put it down (back in the rack or on the ground) and pick up a moderate weighted dumbbell and perform another 10 reps on this side. Immediately put it down (back in the rack or on the ground) and pick up a light weighted dumbbell and perform another 10 reps on this side. This will be considered 1 round. Do this until you have completed 2 rounds per arm. Rest at least 1 minute before performing the drop sets on the other side.

 

 

Tuesday 11.5.19

WOD: “Disco Ball
Extra Credit:

3 Rounds:

10 GHD Sit-ups 

 -In remaining time, perform a Parallel Hold

Rest 1 min

10 GHD Back Extensions

 -In remaining time, perform a Sorensen Hold

Rest 1 min

 

 

Wednesday 11.6.19

WOD: “Popcorn Chicken”
Extra Credit:
3 Rounds:

Run 800m

 -Rest 2 minutes, then repeat

*This will be a mini conditioning WOD based on pacing your runs. Run 800m, rest 2 minutes, and then repeat. Your goal is to be consistent in your times, either matching or improving your time throughout the rounds. Because we have 2 minutes of rest in between, try to push the pace on your 2nd and 3rd rounds. Record your best time. 

 

 

Thursday 11.7.19 

WOD: “The Ghost”
Rest Day / Active Recovery

 

 

 

Friday 11.8.19 

WOD: “Clean-up on Aisle 3”
Rest Day / Active Recovery

 

 

Saturday 11.9.19
“Open 20.5”
Extra Credit:
15 Min AMRAP Active Recovery Flow:

300m Bike ERG

5 Face Up Scorpions

200m Run

3 Hip Airplanes / Side

*This will be an active recovery after our fifth and final open workout. This should be done with the intent to loosen up everything after the workout. Try to go at a pace where you’re able to have a conversation but also feel the heart rate come up towards the end of 15 minutes. 

OR

20.5 Recovery 

14 Min EMOM (:50 on / :10 off) Active Recovery Flow:

Min 1) Banded Straddle Stretch

Min 2) Banded Lateral Hip Distraction (R)

Min 3) Banded Lateral Hip Distraction (L)

Min 4) Banded Ankle Distraction (R)

Min 5) Banded Ankle Distraction (L)

Min 6) Banded Shoulder Distraction (R)

Min 7) Banded Shoulder Distraction (L)

*This will be an active recovery after our fifth and final open workout. This should be done with the intent to loosen up everything after the workout.