Tag Archive for: #absolutestrength

WOD 09/27/16

8 Minutes of Back/Hip Mobility (Click links for details) A- WU- 3 RFQ of: 10 K2E (Hanging Knee Raises) 10 USSR K.B. Swing (2/1.5 Pood or HBD) 10 Calorie Row (Damper 5/3) @80-90% Sustainable Pace B- 1 Hang Clean (Mid-Thigh) + 2 Hang…

WOD 08/19/16

8 Minutes of Hip/Shoulder/Forearm Mobility (Click links for details) A- WU- 400M M.B. Run (20/14# or HBD) @80-90% Sustainable Pace 20 Squat Clean WallBall (20#-10'/14#-9') B- Clean & Jerk- 1/1/1/1/1@90% of 07/29/16; 1:20-1:80 Seconds…

WOD 08/18/16

8 Minutes of Hip/Rack Mobility (Click links for details) A1- WU- 250M Row @70-80% RPE A2- 2 RNFT- 10 Each Alternating Lunges 10 Each Jump Lunges 15 Tuck Up B- Front Squat- 3X3@90% of 07/28/16 @21X1; 120-180 Seconds Rest Between…

WOD 08/15/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A- WU-  3 Rounds of: 20 Second Bike Sprint Distance @95% Very Hard Pace (Not Sustainable); 2 Minutes Rest Between Efforts B- Squat- 8 Minutes To WU + 3/3/3/3/3 @93-100%…

WOD 08/14/16

8 Minutes of Hip/Shoulder/Forearm Mobility (Click links for details) A- WU- 4 Minute AMRAP @50% RPE of: 10 Calorie Row (Damper 4/2) 5 Snatch Pos 1 (45/35/15/PVC) 10-20 Banded Pull Apart B- Snatch- 6 Minutes To WU + 3 Every 90 Seconds…

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 08/08/16

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 08/04/16

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 08/02/16

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…

WOD 08/01/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A1- WU- 400M M.B. Jog (20/14#MB) @70% RPE (Sustainable Pace) A2- 2 RNFT of: 10 WallFacing Prisoner Squats 15 GHD Hip Extension 10 Banded DeadBug (Take shoes off) 10 Paces…

WOD 07/27/17

8 Minutes of Hip/Hip Mobility (Click links for details) A1- WU- 250M Row @70-80% RPE A2- 2 RNFT- 10 Each Alternating Side Lunges 10 Ice Skaters 15 Tuck Up A3- 2 Rds of: 25' Forward CrabWalk 25' Backward Crab Wallk B- Press- Challenging…

WOD 07/20/16

8 Minutes of Hip/Hip Mobility (Click links for details) A1- WU- 400M Run @70-80% RPE A2- NFT- 10 Each Alternating Stationary Back Lunges Forward Jumping Lunges 1 Minute Max Reps Tuck Up 50' Forward Gymnastics Bear Crawl 50' Backward Gymnastics…

WOD 07/18/16

8 Minutes of Shoulder/Hip/Back Mobility (Click links for details) A1- WU- Row 500M @50-70% 1K Pace from 06/06/16 + A2- 2 Rounds of: 500M Row @1k T.T. Pace; 2 Minutes Rest Between Rounds B1- DeadLift- 5/5/5/5 @31X1; 75 Seconds Rest B2-…

WOD 07/14/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A1- WU-  2 RNFT of: 10 Banded Clam Shells 10 Banded DeadBug (band around the mid-foot) 10 Each Alternating Reverse Lunge With Twist   -6 Minute Cap A2- 6 Rounds of: 30…

WOD 07/13/16

8 Minutes of Hip/Hip Mobility (Click links for details) A1- WU- 400M Run @70-80% RPE + A2- NFT- 10 Each Alternating Side Lunges 10 Each Ice Skaters 10 Jumping Lunges 1 Minute Max Reps Tuck Up 1 Minute Max Reps WallWalk (InchWorm) B1-…

WOD 07/12/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A1- WU- 200M Run@ 70-90% RPE; 30 Seconds Rest A2- 6 Rounds of: 50M Sprint@95% Very Hard Pace; 1:10 Rest Between Efforts A3- NFT- 20 Each 10 Each OH Lunge (45/25#) 10 Each…

WOD 07/07/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A1- WU- 3 RNFT of: 10 Banded Clam Shells 10 Banded DeadBug (band around the mid-foot) 10 Each Alternating Reverse Lunge With Twist (20/15# SlamBall)  -6 Minute Cap A2-…

WOD 07/06/16

8 Minutes of Hip/Hip Mobility (Click links for details) A1- WU-400M Run @70-80% RPE + A2- NFT- 10 Each Alternating Stationary Back Lunges Forward Jumping Lunges Alternating Side Lunges 1 Minute Max Reps Tuck Up 50' Forward Gymnastics…

WOD 07/05/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A1- WU- NFT- 20 Each M.B. Back Lunge W/Twist (HBD) 10 Each Jumping Lunge 1 Minute Max Reps GHD Hip Extension + 200M Run@ 70-90% RPE A2- 6 Rounds of: 50M Sprint@95% Very Hard…

WOD 07/03/16

8 Minutes of Shoulder/Hip Mobility (Click links for details) A- WU- 3 RNFT of: 30 Seconds Max Reps Double Unders (Practice) 1 Three Position Snatch (45/35/15/PVC) 10 Each Alternating K.B. Bent Over Row (HBD) B- 1 Power Snatch + 1…
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