Whole Foods Surprise Wods
This will be 4 different team workouts selected from the list in the pictures below
They will be announced 10 minutes prior to each wod
2014 10 31
Happy Halloween! Costumes, are still very much encouraged today. Thank you.
A.
Halloween Field Day
5 Rounds
25yds Prowler Push 230/145lbs (sled not included in weight)
20yds Farmers Walk AHAP
5Rt/5Lt Sandbag Shouldering AHAP
2014 10 30
A.
20 Minutes Skin the Cat work
B.
5 Rounds
3 Front Squats
10yd .20yd .30yd Shuttle
7 Toes To Bar
60 seconds rest
Note:
For the Front Squat we want 3 reps at relatively easy weight that you can move fast. Each round try to add a little weight.
2014 10 29
Hamstring on lax ball on box x 4min each side
A) push press - 15min to build to 1RM, then 3x3 @ 70% --- FAST!
Ba) reverse front rack lunges - 10. 10. 10. 10 (increase in weight for 4 sets, 5 each leg)
Bb) heaving snatch balance - 5.5.5.5
C) 8min abs!
2 rounds with :45 work, :15 rest
-Russian twists
-Med ball sit up toss to partner
-Pillar up-up-down-down
-GHD sit-ups w/ 3sec static hold
2014 10 29
A.
20-30 of the Full Burgner Warm Up
B.
12 Rounds
10 Seconds Max Wall Balls 20/14 - 10'/9'
20 Seconds Max Burpees
30 Seconds Rest
Note: Emphasis on continuous movement throughout all 30 seconds of work, score wall balls and burpees separately.
2014 10 28
2014 10 28
1 more week of Hamtober!! Also, we have the shirts in the works! Yay! :)
A) 2-position snatch (knees, hips) - 5x2 @ 75% of 1RM
B) Front squat - 1 1/4 squats - 4x3 - start @ 70% of 1RM and move up if you can keep the pattern clean
Ca) 5x5 stiff-legged DL @ 60-65% of 1RM
Cb) 5x10 single-leg squats (choose your best scaling, could be on top of a box with your leg dangling, reaching back with a box as a target, or regular pistols) - 5 each leg!
2014 10 27
Want a free Rogue Fitness Gift Card? Click here to check out our Costume/Carving Contest
A.
2x
30 Sec Static Pillar Hold
15 Rest
30 sec Hands Only Inch Worms
B.
2x
10 RDLs, with light weight if able
10 Sec Deadlift Set Up Iso Hold
10 Scap Pull Ups
C.
Deadlift 5RM,
Notes: You will warm up with some power cleans to transition to part D.
D.
Teams of 2, not for time
20 Rounds
3 Power Cleans, heavy but clean
1-5 Strict Vertical Pulls
Notes:
partners will alternate back and forth completing rounds (10 each)
for the vertical pulls you will just get up on the bar and do as many as they can with a 5 rep max per round
score will be your weight, and total vertical pulls
2014 10 27
2014 10 27
A.
Jerk Warm up / Skill Practice
B.
Jerk 1rm
C.
10 minute cap
3 Rounds
400m Run
20 (10Rt/10Lt) Box Step Ups with a Kettlebell in One Hand 55/35
2014 10 26