October 2016 - Page 2 of 2

WOD 10/11/16

8 Minutes of Hip/Back Mobility (Click links for details) A- WU- For 2 RFQ of: 12 USSR K.B. Swing (24/16Kg or HBD) 21 Double Unders (63 Singles or 30 seconds Practice) @80-90% Sustainable Pace - 3 Minute Cap B- Power Clean- 8 Minutes…

WOD Archive

WOD 10/10/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A1- WU- NFT- 400M Jog @50-80% RPE A2- 3 RNFT of: 10 Banded DeadBug (shoes off) 5 Each Alternating K.B. Bent Over Row (HBD) 5 Each Alternating Legs K.B. Goblet Lunges B1-…

WOD Archive

WOD 10/07/16

8 Minutes of Shoulder/Hip Mobility (Click links for details) A- WU- 3 RNFT of: 10 Each Banded Dead Bug (shoes off) 10 Each Banded Glute Bridge 10 Calorie Air Bike @80% RPE B- Squat- 8@50% + 6/6/6 @65% of Heavy Single From 09/19/16…

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WOD 10/06/16

8 Minutes of OH/Shoulder Mobility (Click links for details) A1- WU- 1 Minute Row (Damper 5/3) @50% RPE A2- 3 Minute AMRAP of: Row Distance (5/3) @85% Somewhat Hard Pace (Not Sustainable) B- Split Jerk- 8 Minutes To WU + 5/5/5 @ 75%…

WOD Archive

WOD 10/05/16

8 Minutes of Hip/Shoulder Mobility (Click links for more details) A- WU- 3 RNFT of: 10 Each Lateral Monster Walk (around the ankles) 10 GHD Hip+Back Extension 10 Jumping Squat 10 Each Jump Lunge B1- Squat- 8@50% + 4/4/4/4/4 @65% of…

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WOD 10/04/16

8 Minutes of Hip/Rack Mobility (Click links for details) A1- WU- 90 Seconds Double Unders Practice or Max Reps A2- 3 RFT of: 15 USSR K.B. Swing (24/16Kg or HBD) 15 BallSlam (20/15# or 10#) @ 80% RPE B- 3 Position Clean (Ground, BTK,…

WOD Archive

WOD 10/03/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A1- WU- NFT- 400M Jog @50-80% RPE A2- 3 RNFT of: 10 WallFacing Prisoner Squat 5 Ring Row 5 T2B (Hanging Knee Raise) B1- Squat- 8@50% + 6/6/6@60% of Heavy Single From…

WOD Archive

WOD 10/02/16

8 Minutes of Shoulder/Hip (Click links for details) A1- WU- 90 Seconds Bike Calories @50-80% RPE A2- 4 Rounds of: 15 Seconds Air Bike Sprint Calories @95% Very Hard Pace (Not sustainable); 2:30 Rest Between Efforts A3- 3 RNFT of: 1 WallWalk/5…