Cincinnati Strength & Conditioning
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Wod

Training

Saturday, 04.29.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
+
A. Hang power clean, 6-3-5-2-4-1 all moderate, think it out ahead of time so that loads get heavier as reps decrease; rest as needed
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 1-1-1-1 perfect positions over load; :10 rest
B2. Elevator dips (:02-:05 pause @ top, middle, bottom, middle, top), 4 x 1; :90 rest
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5 rounds for time w/a partner, split all work as desired:
20 wall balls
20 kettlebell swings
20 burpees
20 toes-to-bar
+
gun show

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Friday, 04.28.17 – CrossFit for Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (10 bird dogs + 10 dead bugs + :10 2-arm passive hang from bar)

Every :90 for 15:00 (5 sets of each):
1st: 3-3-3-3-3 strict shoulder press from the ground, 21X1
2nd: max unbroken strict pull-ups or 5-10 tough Australian pull-ups or ring rows
+
Every 5:00 for 3 sets:
400m run or .5 mile Assault Bike or 500m row or 400m ski erg
400m run or .5 mile Assault Bike or 500m row or 400m ski erg (different than the first, can change modalities set-to-set)
+
5:00-10:00 coach-led mobility

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Friday, 04.28.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time, all light loads/resistance:
12 incline DB scap retractions
12 Trap 3
12/side band internal rotations
+
A. Hang squat snatch, 3-2-1-3-2-1 w/1st wave light and 2nd wave moderate; begin a set every :90
B1. Back squat, 2-2-2, 42X1; :60 rest
B2. Strict CTB pull-ups, 3 x 3-6, 21X1 – note the tempo, mandatory :01 pause w/chest touching bar, band assist as needed or sub max up to :30 supinated chin-over-bar hold if strict reps are not achievable; :60 rest
+
Every 5:00 for 3 sets:
400m run or .5 mile Assault Bike or 500m row or 400m ski erg
400m run or .5 mile Assault Bike or 500m row or 400m ski erg (different than the first, can change modalities set-to-set)
+
3 rounds not for time:
15 unweighted hip extensions
10 glute-ham sit-ups

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Thursday, 04.27.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of (10 DB Cuban presses + 5 pvc overhead squats @ 3311 + 5m bear crawl + 5m crab walk)

A. Make-up strength work from Mon-Wed or weightlifting tech work, 15:00 to work on snatch, clean, or jerk positions – nothing above 65% max
B. Prowler/sled/strongman fun or make-up conditioning work if not in tomorrow

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Wednesday, 04.26.17 – Sport

Posted on by cincinnatistrength

3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
+
10:00 @ very easy effort:
.3 mile Assault Bike
6 push-ups, 2020
3 deadhang to inverted w/controlled descent
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A. DB walking lunges, 4 x 30m unbroken (10m overhead + 10m @ shoulders + 10m @ sides); 2:00 rest
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For time:
50 toes-to-bar, 25 double-unders @ every break
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10:00 @ very easy effort:
.3 mile Assault Bike
10 weighted hip extension
:30 front leaning rest on ground

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