WOD 08/13/16

8 Minutes of Shoulder/Hip Mobility (Click links for details) A- WU- Run 600M Relay (400+200M) @70-90% RPE; 2 Minutes Rest B- 3 Rounds of: 4 Minute AMRAP of- 3 Bar Muscle Up or Jumping Bar Muscle Up or 3 each Jumping Pull Up and…

WOD 08/12/16

8 Minutes of Hip/Shoulder/Forearm Mobility (Click links for details) A1- WU- 200M M.B. Run (20/14# or HBD) @80-90% Sustainable Pace A2- 2 RNFT- 10 T2B or Hanging Knee Raises 5 Each Jump Lunge 30 Seconds Max Reps D.B. Push Press (45/25X2…

WOD 08/11/16

8 Minutes of Rack/Hip Mobility (Click links for details) A1- WU- 5 Minute AMRAP of: 10 M.B. Clean (20/14#) 20' M.B. OH Walking Lunge@80-90% Sustainable Pace A2- 2 RNFT of: 10 Goblet Squat (2/1.5/1.25/1/.75 Pood) @2211 10 V-Sit (Tuck…

WOD 08/10/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A1- Warm Up- 10 Each side Walking Lunge With Twist 10 Kossack Squat/5 Inch Worm 10 Plank Shoulder Taps A2- 1 Minute Air Bike Distance @80% Sustainable Pace B- Air Bike…

WOD 08/09/16

8 Minutes of Hip/Back Mobility (Click links for details) A1- WU- 200M Run @50-70% RPE; 60 Seconds Rest A2-400M Run@90% Hard Pace A3- 2 RNFT of: 10 Hollow Rock 10 Each Single Leg Glute Bridge 10 USSR K.B. Swing (2/1.5/1/.75 Pood) B-…

WOD 08/08/16

8 Minutes of Shoulder/Hip/Thoracic Mobility (Click links for details) A- WU- 5 Minute AMRAP of: 5 Ring Row 1 WallWalk or 3 Inch Worm 10 WallFacing Prisoner Squats 10 Calorie Row (Damper 8/5) B1- Squat- 5X5@80% of 5RM From 08/01/16…

WOD 08/07/16

8 Minutes of Hip/Shoulder/Forearm Mobility (Click links for details) A- WU- 5 Minute AMRAP @50% RPE of: 200M Run or Row (Damper 4/2) 5 Each D.B. Snatch (45/25# or HBD) 5 Ring Row @80-90% Hard But Sustainable Pace B- Power Snatch…

WOD 08/06/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A1- WU- 400M Run @50-70% RPE A2- 3-5 Minutes TO WU Box Jump + WallBall B- 3 Rounds of- 3 Minute AMRAP of: 6 Box Jump Step Down (24/20") or 3 Each Leg Step Up (20/18") 12 WallBall…

WOD 08/05/16

8 Minutes of Hip/Shoulder/Forearm Mobility (Click links for details) A1- WU- 600M M.B. Run (20/14# or HBD) @80-90% Sustainable Pace A2- 2 RNFT- 5 Squat Jump 5 Broad Jump (max distance) 5 Each Jump Lunge 30 Seconds Max Reps D.B. Push…

WOD 08/04/16

8 Minutes of Hip/Rack Mobility (Click links for details) A- WU- 5 Minute AMRAP @50-70% RPE of: 100M Row 5 (BTK) D.B. Squat Clean (HBD) 5 Each D.B. Walking Lunges B- Front Squat- 5X5 @80-87% 0f 1RM From 7/28/16 (No Misses) @21X1; 60-120…

WOD 08/03/16

8 Minutes of Hip/Shoulder /Ankle Mobility (Click links for details) A1-  NFT of: 2 WallWalk (Hold 5 Seconds In HandStand) 10 Chin Up 10 Each Leg Walking Lunges 15 Banded Pull Apart 20 Banded Good Morning   -3 Minute Cap A2- WU-…

WOD 08/02/16

8 Minutes Hip/Back Mobility (Click links for details) A1- WU- 750M Row (Damper 4/2) @70-90% Hard But Sustainable Pace A2- 2RNFT of: 5 BroadJump Max Distance 5 Squat Jump Max Height 10 K2E or Hanging Knee Raises + 30 Banded Glute Bridge…
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