8/25/17

Friday Option Day

Fun Wod BPT: 4 rounds -- rest as needed between rounds.
2 rope climbs
10 tire flips
2 rope climbs
*****
Fun Wod Stamford: 4 rounds -- rest as needed between rounds.
Down and back monkey bars
10 tire flips
Down and back monkey bars
*****
Breathing/Recovery Option
2k row or ski at 75%
*****
Makeup Option: Pick a Wod from the past week and let it rip.

7/28/17

SKILL: (10 minutes) Toes to Bar

WOD: Partners -- similar strength recommended.
2 rounds
15 tire flips (rep for rep).
45 toes to bar (one person works at a time). 
75 double KB front rack lunges (one person works at a time).
*Bonus 10 rope climbs BPT or 10 trips across the monkey bars or up and down peg board Stamford. 
*The bonus is just ONCE after the team has finished 2 rounds.
*Sub 60 hollow rocks for TTB.

3/23/17

Thursday Option Day

Fun WOD BPT: 4 rounds. Rest as needed between rounds.
2 rope climbs
10 tire flips
2 rope climbs
-----
Fun WOD Stamford: 4 rounds. Rest as needed between rounds.
Down and back monkey bars.
10 tire flips
Down and back monkey bars.
-----
Breathing/Recovery Option:
2k row or ski at 75%. 
-----
Makeup Option: Pick a Wod from the past week and let it rip.

5/20/16

5/20/16 - Repeating ‪#‎prisonwod‬ from 4/8/16

 

Each of these is done as a couplet NOT for time:

 

Diamond pushups x 12

DB Bent Over Rows x 8 per hand4 rounds

 

Then —

Alternating DB Curls x 8 per hand

Standing DB (or barbell) strict press x 8

4 rounds

 

Then —

Lateral DB raises x 8

Front DB raises x 8

4 rounds

 

Stamford — at some point during the couplets, span the monkey bars x 1 length and then do an AMRAP of pull-ups x 3 rounds.

 

Bridgeport — during the couplets accumulate 10 legless rope climbs (scale as needed).

4/8/16

Each of these is done as a couplet NOT for time:

 

Diamond pushups x 12

DB Bent Over Rows x 8 per hand

4 rounds

 

Then —

Alternating DB Curls x 8 per hand

Standing DB (or barbell) strict press x 8

4 rounds

 

Then —

Lateral DB raises x 8

Front DB raises x 8

4 rounds

 

Stamford — at some point during the couplets, span the monkey bars x 1 length and then do an AMRAP of pull-ups x 3 rounds.

Bridgeport — during the couplets accumulate 10 legless rope climbs (scale as needed). 

Photo Credit: Sandro Art & Photography