Sunday Feb 7th, 2021

5R.. Every 2 min. Alternate between A and B. Forexample. Start at A, then at 2 min perform B. Return to A at min 4.

-A: bike 15/11 cal

-B: 30s of strict pull up work


Share distanced space with partner and wipe as needed.

The goal of the WOD is to spend time at max output with alarge amount of recovery.

Go hard and take advantage of the long rests.


If you don’t have strict pull ups then work on max hold chinabove bar for time. BE sure to grip the bar with the center of your palms anddevelop your forearm grip strength.


Ring rows are a scaling option for people with few pull ups.See pull up chart


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Thursday Feb 4th, 2021

20 min of backward attempts up Baltimore hill.
Go at a pace that suits you according to your individual work capacity, coordination and comfort travelling backwards. You can walk or jog or run. Be cautious of obstacles, cars and people.
Rest as needed but try to take recovery on the trip back down the hill, while keeping a consistent effort going up the hill. Concentrate on keeping your feet under you and not swinging legs out to the side of your body. Be sure to use the big-toe side of your foot when incorporating a toe-to-heel action.
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Tuesday Feb 2nd, 2021

WOD 1 =26  Min EMOM

-Odd  minute pull

-Even minute dip


Use the following rep scheme. 1,2,3,4,5,6,7,6,5,4,3,2,1

So for example

Minute 1: 1 pulls

Minute 2: 1 dip

Minute 3: 2 pulls

Minute 4: 2 dip


Focus on the highest form you can manage. So for example, if one pull up feels to easy. Make it slow, pull higher or do an L-pull up.  In the higher sets, you don’t have to do all reps at once.  Break them into manageable chunks over the course of the minute but adjust  your version to the highest quality you can manage. No need to go to failure if you are just getting back into things. Adjust the difficult level so that you can use good form. Feel free to experiment with playtime.

Scale pulls to ring rows if needed.

Scale dips using leg assistance, boxes or bands. Those needing more scaling can do pushups on a deficit using plates or parallettes.

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Sunday Jan 31st, 2021

WOD 1 = 7min EMOM
-hang squat clean
-squat clean from floor
-2 push jerk

Increase weight each round. Start with empty bar if needed.  Folks with no experience can scale to 1 hang squat clean and 1 push jerk. Coaches can add pause at the bottom of the squat to help newcomers work on “position before weight”.

WOD2 = 10 min, Clean, jerk, front squat
Complete as many rounds as possible in 10 minutes of:

-10 clean and jerks
-10 front squats

for WOD 2 , don’t go above (95/135) unless you have competition experience or oly lifting  background.  Make each rep as clean as possible.

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Thursday Jan 28th, 2021

Warm Up:


30s Jumping Jacks

30s lunge stretch each side*.

30s Yogi Push-ups

30s Scorpions (supine first round, prone second round)

30s Bird Dogs

30s Mountain Climbers



* Stay in the bottom of the lunge for the 30s. Keep torso straight by working the back leg and glutes with heel up. For the front leg, dorsiflex the foot as much as possible and move into Poliquin position if you have no pain. Use elevation on the front leg if you want to scale


-10 pike squat. Hug knees while lengthening spine in bottom. It is OK if you heels come off the ground. Use this to stretch your achilles

-10 side to side squat

-3 x 5s push up negatives in hollow position

-4 outside inside outside back each side



20:00 EMOM

A. 1-15 Push-ups

B. 10 Single Leg Deadlifts (Left)

C. 10 Single Leg Deadlifts (Right)

D. 20s hollow rock



2 R

-45s seated pike stretch

-45s prone pectoralis stretch each side

-45s hurdler or half hurdler stretch each side according to ability”

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