WOD 05/15/14

We will be having a new nutrition/goal challenge for June/July. Details to be released soon.

Pre-WOD (Skills/Strength):
4RDS @ 60-70% 1rm BS
7 Front Squats
13 Back Squats
On a 3min Interval (0,3,6,9)

WOD:
Skill work
– choose a skill and spend time focusing on it.

Post-WOD (Challenge/Cool-down):
2min High Plank Hold (unbroken)

WOD 05/14/14

Today is a skills focused, mainly hollow position and handstands. Be on time and ready to go upside down.

Pre-WOD (Skills/Strength):
Box Shoulder Stretch 3x 30sec
Straight Body Back Hold on boxes 3x 30sec
Hollow Rock Hold 3x 30sec

5×3 Wall Walks

WOD: 15-1 Partnered
Push-ups
High Plank Hold

Post-WOD (Challenge/Cool-down):
Shoulder Stretching

Ragnar Wasatch Back

Our Ragnar team for Wasatch Back has be locked in. We have roughly 7-weeks until our adventure through Utah; June 27-28th. Congratulations to the following runners and thanks for all the support and interest.

1. Erin Kuhn (PM)
2. Chrissy Pearce (PM)
3. Victor Fuentes (Varia)
4. Eddie Tavui (Varia)
5. Shem Ocampo (Varia)
6. Roman Lopez (Varia)
7. Jessica Warbington (Materials)
8. Mitch Probert (ATG)
9. Cory Cushing (Glass)
10. Clint Lamb (Fabrication)
11. Mandy Ensign (PM)
12. Andrew Lauritzen (QC)

WOD 05/13/14

Pre-WOD (Skills/Strength):
Group work on squat clean then 15mins to work up to 3 rep max Squat Clean

WOD:
Speed Grace (4min Cap)
30 Clean and Jerks
– Choose a light weight and move fast

Post-WOD (Challenge/Cool-down):
4×8 SLDL
4×8 Good Mornings
4×8 Strict Press
– With empty barbell. Slow and controlled. Core Tight.

WOD 05/12/14

Pre-WOD (Skills/Strength):
4RDS @ 60-70% 1rm BS
7 Front Squats
13 Back Squats
On a 3min Interval (0,3,6,9)

WOD:
Skill work
– choose a skill and spend time focusing on it.

Post-WOD (Challenge/Cool-down):
50 straddle sit-ups

WOD 05/09/14

Pre-WOD (Skills/Strength):
3RDS – Controlled form
10 Wall Squats
10 Good Mornings w/ BB
10 Bent Over Rows w/ BB

WOD: Partnered Regional Event 7 Scaled
400m Run as pair
40 Deadlifts (partner holds DL position)
40 Toes 2 Bar (partner hangs from bar)
-switch every 5 reps

Post-WOD (Challenge/Cool-down):
6 RDS
5 Ab Rollers
10 Superman Pulses

WOD 05/08/14

Warmup:
3-5mins Cardio
10 PVC OHS
1 length PVC OH Walking lunge
10 Pass Throughs
1 length Walking lunge twist
10 PVC Good Mornings
1 length Bear Crawl
10 Inchworms
1 length High Leg kick twist
10 Strict Ring rows
Then dynamic stretching/movements

** Consider the above the standard warm-up. You are all smart and capable people and should know what you need for warm-up beyond this basic recommendation. Be on time and get your body moving. I will not be posting a warm-up going forward.

Pre-WOD (Skills/Strength):
Movement review

WOD:
Hip/Low Back Skill Work
NOT FOR TIME/SCORE.
Focus on form and being mentally present while doing all movements.

2×5 Wall Squats
– Toes pointed at wall, feet under hips, pause at bottom
2×5 Goblet Squats (16/12)
– 5sec hold at bottom forcing knees out to stretch hips
2×10 Air Squats
2×1 length Walking lunges
– set hips back at bottom; engage hamstrings
2×1 length OH Walking lunges (16/12)
– set hips back at bottom; engage hamstrings
– active shoulder stabilization
2×1 length OH Walking lunges BACKWARDS (16/12)
– set hips back at bottom; engage hamstrings
– active shoulder stabilization
2×5 Sots Press (Trainer bar/PVC)
3×10 Narrow Grip OHS (45/35)
3×10 Romanian DL (45/35)
3×5 SL DL (45/35)
– 5 reps each leg per round

Post-WOD (Challenge/Cool-down):
50 Sit-ups

WOD 05/07/14

Reminder that Wednesday’s workout is after work due to rep “office hours”.

Warmup:
3-5mins Cardio
10 PVC OHS
1 length PVC OH Walking lunge
10 Pass Throughs
1 length Walking lunge twist
10 PVC Good Mornings
1 length Bear Crawl
10 Inchworms
1 length High Leg kick twist
10 Strict Ring rows
Then dynamic stretching/movements

Pre-WOD (Skills/Strength): Superset
3×3 Front squat
– 3sec descent / 3sec pause / stand @ 60%-70%

WOD:
50-40-30-20-10
Walking Lunges w/ BB
Strict Press

Post-WOD (Challenge/Cool-down):
Group stretching

WOD 05/06/14

Reminder that Wednesday’s workout is after work due to rep “office hours”.

Warmup:
3-5mins Cardio
10 PVC OHS
1 length PVC OH Walking lunge
10 Pass Throughs
1 length Walking lunge twist
10 PVC Good Mornings
1 length Bear Crawl
10 Inchworms
1 length High Leg kick twist
10 Strict Ring rows
Then dynamic stretching/movements

Pre-WOD (Skills/Strength): Superset
5×15 Strict Ring Row
5x30sec Arch Hold on Stomach

WOD:
5 RDS
10x Power snatches (95/65)
1min ME Burpees
Rest 2mins between each round

Post-WOD (Challenge/Cool-down):
25 Straddle sit-ups

WOD 05/05/14

Reminder we are working out at 11:30 today due to the Cinco de Mayo BBQ. Wednesday’s workout is after work due to rep “office hours”.

Warmup:
3-5mins Cardio
10 PVC OHS
1 length PVC OH Walking lunge
10 Pass Throughs
1 length Walking lunge twist
10 PVC Good Mornings
1 length Bear Crawl
10 Inchworms
1 length High Leg kick twist
10 Strict Ring rows
Then dynamic stretching/movements

WOD:
CINCO 1 (7min cap)
3RDS
5 Deadlifts (HEAVY)
5 Pistols (each leg alternating)
200m Run

At 10min Mark start

Cinco 2 (7min Cap)
3 RDS
5 Chest to bar Pull-ups
5 Push-ups
5 OHS (HEAVY)

Post-WOD (Skills/Strength):
Easy jog