September 2016 - Page 2 of 2

WOD 09/10/16

8 Minutes of Shoulder/Hip Mobility (click links for details) A- WU- 3 RNFT of: 250M Row 15 GHD Hip Extension 10 Each WallFacing Shoulder Taps (Plank Shoulder Taps) B- 6-8 Minutes To WU + 3 RFQ of: 9 OHS (115/75) 20 Hanging Hip Touches 9…

WOD Archive

WOD 09/09/16

8 Minutes of Shoulder/Hip Mobility (Click links for details) A- WU- 5 Minute AMRAP of: 5 Ring Row 1 WallWalk 10 Air Squat 10 T2B (Hanging Knee Raise) @80 RPE B- Power Clean + Hang Clean (BTK)- 1 Each @65/70 + 1 Each X7 @80-85% of…

WOD Archive

WOD 09/08/16

8 Minutes of Rack/Hip/Ankle Mobility A- WU- 5 Minute AMRAP of: 21 Double Unders 5 Goblet Squat (24/20/16/12Kg) 5 Each Jumping Lunges 10 Hollow Rock @ 80-90% Hard But Sustainable Pace B- Hang Power Snatch (BTK)- 6 Minutes WU To 70% of…

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WOD 09/07/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A1- WU- 200M Run @50-80% RPE + WU- WallBall Burpee -3 Minute Cap A2- Against a 3 Minute Clock: Run 200M 15 WallBall (20/14#-Max Height) 10 Burpee Max Reps Chin Ups (Ring…

WOD Archive

WOD 09/06/16

8 Minutes of Hip/Back Mobility (Click links for details) A1- WU- 3 Minute Row Meters (Danper 5/3) @80-90% Sustainable Pace A2- 2 RNFT of: 10 USSR K.B. Swing (HAP) 10 Each Single Leg Glute Bridge 8 Each Leg K.B. Single Leg RDL (2/1.5/1/.75 Pood) B-…

WOD Archive

WOD 09/05/16

8 Minutes of Hip/Shouler/Thoracic Mobility (Click links for details) A- WU- 3 RFQ of: 45 Seconds Row @ 80% Sustainable Pace 45 Seconds Air Squat 45 Seconds Push Up Notes: For Quality/15 Seconds for transitions/For Push Ups: Do not go…

WOD Archive

WOD 09/04/16

8 Minutes of Calves/Shoulder/Hip/Wrist Mobility (Click links for details) A1- WU- 200M Run @80% RPE A2- 6 Rounds of: 100M Sprint @95% Hard Pace Not Sustainable; 2 Minutes Rest A3- 2 RNFT of: 5 BTN Press (PVC) 5 OHS 5 Snatch Balance 5…

WOD Archive

WOD 09/03/16

8 Minutes of Hip/Ankle/Shoulder Mobility (Click links for details) A1- WU- 50 Calorie Row (Damper 8/5) @80% Sustainable Pace A2- NFT- Banded Good Morning Banded Pull Apart Banded Push Down B- 12 Minute AMRAP of: 15 WallBall (20#-10'/14#-9'…

WOD Archive

WOD 09/02/16

8 Minutes of Hip/Shoulder/Forearm Mobility (Click links for details) A1- WU- 750M Row @80-90% Hard But Sustainable Pace + 30 Banded Pull Apart A2- 3 RNFT of: 5 Double K.B. HPC (HBD) 5 K.B. Push Press 10 K.B. Bent Row 5 Each Jump…