Aviara Community WOD Crew

11-4 Mobility: Wall Squat

Warmup: 3 Sets
10 Kettlebell deadlifts
10 Overhead squats (pvc only)

WOD: AMRAP 13
10 Squat Tosses
10 Burpees
10 Box Jumps
10 Pullups

11-2 Mobility: Low glute smash and floss

Warmup: 5 min Double under practice

WOD: 3 Rounds
300 m Run
20 Air Squats
10 Push Press

9-19 Mobility: Posterior chain smash and floss

Strength: Deadlift
5+5+5+5

WOD: 5 Rounds
10 Broad Jumps
10 Front Rack Lunges
10 Burpees

9-13 Mobility: Posterior chain distraction

Warmup: EMOM 6
3 Negative pullups

WOD: AMRAP 12
20 Double Unders
10 Deadlifts
5 Toes to Bar

10-10 Mobility: Outside hip smash

Warmup: Tabata Jumping Jacks

WOD: For time
50 Squat Tosses
THEN 4 Rounds
10 Front Squats
10 Pullups
THEN 400 m Run

10-7 Mobility: T-Spine peanut smash

Warmup: Burgner Sn**ch Drills

WOD: For time
75 Power Sn**ches

10-6 Mobility: Upper glute smash and floss

Warmup: AMRAP 5
5 Burpees
10 Situps

WOD: 3 Rounds
20 Air Squats
15 Box jumps
10 Dumbbell Lunges
300 m Run

9-29 Mobility: Batwing Smash

Warmup: EMOM 5
10 Pushups

WOD: 5 X 4:00 Rounds
10 Burpees
100 m Sprint
20 Double Unders (2X sub)

9-28 Mobility: Overhead Banded Distraction

Strength: Split Sn**ch
3+3+3+3+3

WOD: For time:
30 Pullups
30 Thrusters
30 Burpees
30 Ring Rows
60 Overhead Plate Lunges

9-22 Mobility: Lower Glute Smash

Warmup: 3 Sets
10 sec. Tripod Hold
10 Strict Dumbbell Press

WOD: 5 Rounds
25 Goblet Lunges
25 Situps
25 Kettlebell Deadlifts
25 Mountain Climbers

9-21 Mobility: Anterior Capsule Smash

Strength: Hang Clean
3+3+3

WOD: 7 Rounds
9 Thrusters
7 Pullups
9 Kettlebell Swings
*EMOM 2 Burpees

9-18 Mobility: Calf Roll

Warmup: 3 Sets
10 Sec L-sit
10 Air Squats

WOD: AMRAP 15
20 Double Unders
20 Squat Tosses
20 Toes to Bar

9-9 Mobility: Outside hip smash

Warmup: 3 Sets
10 Overhead squats (pvc only)
10 Kettlebell deadlifts

WOD: 3 Rounds
300 m Run
20 Air Squats
20 Sit-ups
10 Push-ups
10 Pullups

9-4 Mobility: T-Spine peanut smash

Strength: 1st Clean Pull
(to knee, 3 second descent)
2+2+2+2+2+2+2

WOD: 4 Rounds
400 m Run
21 Kettlebell Swings
15 Burpees
9 Squat Clean
* 20 min cap

9-2 Mobility: Overhead banded distraction

WOD: 2 Rounds
400 m Run
60 Lunges
25 Right Hand DB Push Press
25 Left Hand DB Push Press
40 Situps
30 Double Unders
20 Air Squats
5 Right Hand DB Cleans
5 Left Hand DB Cleans

9-1 Mobility: Overhead banded distraction

Strength: Push Press
5+5+5+5+5

WOD: AMRAP 10
10 Sumo Deadlift High Pull
10 Burpee Over Bar
10 Pullups

8-28 Mobility: Calf stretch

Warmup: EMOM 5
3 Negative pullups

WOD: "Open 12.3"
AMRAP 18
15 Box Jumps
12 Push Press
9 Toes to Bar

8-27 Mobility: Lower glute smash and floss

Warmup: Sprint drillz

WOD: 6 x 2:00 Rounds
100m Run
15 Squat Tosses
AMRAP Burpees
* 1 min Rest between rounds
* Score is total Burpees

8-25 Mobility: Wall Squat

Warmup: EMOM 10
5 Pushups
5 Pullups
10 V-ups

WOD: For time
100 Double Unders
50 Thrusters

8-20 Mobility: Upper rib mobilization

Warmup: EMOM 10
1 Hang Power Clean
1 Power Clean
1 Clean

WOD: "Helen"
400 m Run
21 Kettlebell Swings
12 Pullups

9-17 3 x 4:00 Rounds
200 m Run
AMRAP Squat Clean Thrusters
* 1 min Rest between rounds
* Score is total reps

8-14 Mobility:Calf Roll

Strength: Front Squat
3+3+3+3+3

WOD: 3 Rounds
20 Double Unders
10 Burpees

8-10 Mobility: Anterior compartment smash and floss

Warmup: EMOM 5
30 Air Squats

WOD: 5 Rounds
10 Pushups
60' Bear Walk
10 Push Press

8-7 Mobility: T-Spine peanut smash

Strength: Back Squat
20+20

WOD: 5 Rounds
7 Hang Power Cleans
7 Burpee Over Bar
THEN Rest 2 min
400 m Run
Rest 1 min
400 m Run

8-4/5 Mobility: Posterior Chain Distraction

Strength: EMOM 10 SDHP Complex
2 Deadlifts
2 Shrugs (sumo grip)
2 Sumo Deadlift High Pulls

WOD: For time-
21 Thrusters
15 Sumo Deadlift High Pulls
15 Thrusters
9 Sumo Deadlift High Pulls
9 Thrusters
6 Sumo Deadlift HIgh Pulls

8-3 Mobility: Batwing smash

WOD: For time
400 m Run
50 Pullups
400 m Run
50 Push-ups
400 m Run
50 Situps
400 m Run
50 Air Squats

7-30 Mobility: Hamstring maintenance

WOD: AMRAP 10
40 Lunges
20 Push-ups
-rest 2 min
AMRAP 8
16 Alternating Dumbbell Sn**ches
30 Double Unders
-rest 2 min
AMRAP 6
4 Shuttle Runs
10 Kettlebell Swings
*keep a score for each round.

By request: Dylan's first WOD!

7-29 Mobility: Posterior chain smash and floss

Skill: 5 min. Double Under practice

WOD: 5 Rounds
12 Ring Dips
100 m Waiter's Carry
30 Double Unders

7-28 Mobility: Posterior chain distraction

Strength: Deadlift
5+3+3+1+1

WOD: For time
15-12-9
Power Sn**ch
Over Bar Burpees
Toes to Bar