Tag Archive for: best

WOD 11/06/15

8 Minutes of Muscle Up/DeadLift (click links for details) A- WU- 3 RNFT of: 3 Strict Pull Up (kneeling)/6 Ring Push Up (HRPU)/9 Calorie Row/12 Lunges (6 ea alt) B- DeadLift- 12-15 Minutes To A Challenging Triple (neutral grip only/no…

WOD 10/13/15

8 Minutes of Hip/Rack (click on links for details) A- WU- 5 Minutes AMRAP @ 70% RPE of: 5 Double K.B. Clean (HBD)/5 Each D.B. Power Snatch (HBD)/5 K.B. DeadLift/5 Each 1 Arm D.B. Thruster B- Hang Clean- 15 Minutes To A Challenging Single C-…

WOD 8/26/15

8 Minutes of Hip/Back/Ankle Mobility A- WU- 200M Run @50-90% RPE + 5 Rounds of: 30/30 Jingle Jangles B- For Time: 60 Box Jump Over (24/20 or 20/18/12") C- Squat- 5/4/3/2/1 (Tempo: 2/0/X/1-2, Challenge yourself but be sure to maintain…

WOD 7/5/15

8 Minutes of Shoulder/Wrist/OH Mobility A- WU- 20 Each NFT- Double Unders/Pistol (10 each)/HRPU/Broad Jump/Banded Pull Apart (challenging)/Row Calories or 20 Each NFT- Calorie Row/Ring Dip/Walking Lunges/HRPU/Broad Jump/Banded Pull Apart…

WOD 6/7/15

8 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility A- WU- Half Tabata- WallBall (20/14-Max Height) + 400M Run B- Shoulder Press- 12 Minutes To A Challenging Single C- Handstand Walk- 10 Minutes Accumulate Max Distance or 10 Minutes…

WOD 4/15/15

8 Minutes of Shoulder/Back/Wrist/OH/Hip/Back Mobility A- WU- 200M Run + 5 Rounds of: 40 Yard Dash; 45 Seconds Rest Between Efforts B- Thruster- 15 Minutes To A Challenging Triple C- 12 Minute Ascending Ladder of: 1 Thruster @ 50% of…

WOD 4/13/15

8 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility A- WU- 2 RNFT- 15 OHS (45/35)/10 Hang Snatch (pos 1)/30 Seconds Triple Unders Practice or 2 RNFT- 15 PVC OHS/10 PVC Hang Snatch (pos 1)/30 Seconds Double Unders Practice B- Hang Snatch…

WOD 4/12/15

8 Minutes of Shoulder/Wrist/OH Mobility A- WU- 3 Rounds of 30 Seconds each: Max Reps Double Unders/ WallWalks/ D.B. Renegade Row (45/25X2) or 3 Rounds of 30 Seconds each: Practice Double Unders/ Max Reps WallWalks/ Ring Rows B- Press-…

WOD 4/1/15

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility A- WU- 200M Run @ 50-75% RPE + 3 RNFT of: 3 Wall Walk/12 Each Walking Lunge/15 Ball Slam (20/15) B- Power Clean + Jerk- 10 Minutes To A Challenging Triple C- Tambot= For Time: 10 Power…

WOD 3/16/15

8 Minutes of Back/Shoulder/Hip Mobility A- WU- 3 Rounds of 30 Seconds Each: Double Unders/WallBall (20/14-10')/USA K.B. Swing (2/1.5 Pood) or WU- 3 Rounds of 30 Seconds Each: Practice Double Unders/WallBall (12/6-10')/USA K.B. Swing (20/12Kg) B-…

WOD 2/15/15

8 Minutes of Back/Hip/Shoulder/Wrist/Ankle Mobility A- WU- 3 RNFT of: 5 Inch Worm/10 Hollow Rock/5-10 Ring Row B- 8 Minutes WU- Squat Clean + Thruster to (135/95)/ Muscle Up + 10 Minutes Ascending Ladder of: 1 Muscle Up/1 Thruster (135/95)/2…

WOD 2/6/15

8 Minutes of Shoulder/Wrist/OH/Hips/Back/Ankles Mobility A- WU- 3 RNFT of: 3 WallWalk/3 Skin The Cat (Bar)/3 Somersault/3 Strict Ring Dip + 3 Minutes Row For Calories  or WU- 3 RNFT of: 3 Walk Out Push Up/3 Hang to Tuck (Bar)/3 Forward…

WOD 10/8/14

8 Minutes of Back/Leg/Hip Mobility A- WU- Tabata- Wall Ball (20-10'/14-9') B- Pause Squat- 12 Minutes To A Challenging Triple + 3@ 95 + 3@ 90% -17 Minute Cap C- For Time: 30 Power Clean (135/95)/400M Run/20 Hang Clean (135/95)/400M…

WOD 8/10/14

8 Minutes of Shoulder/Wrist/OH Mobility A- WU- 2 RNFT of: 20 Banded Pull Apart (challenging)/15 Renegade Row/10 Diamond Push Up   - 6 Minute Cap B- BTN Jerk- 15 Minute To A Heavy Double C- Clean Grip Bench Press- 15 Minutes To A Heavy…

WOD 7/19/14

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Moblility A- WU- 3 RNFT of: 5 HSPU/5 Ring Dip/5 Strict Pull Up + 200M Run   -8 Minute Cap C- 10 Minutes to Warm Up C&J/Pull Up/Push Up/Air Squat + Tambot= For Time: 10 Power Clean + Jerk…

WOD 7/8/14

8 Minutes of Hip/Lumbar/Ankle/Knee Mobility A- WU- 4 Minute AMRAP of: 10-25 Continuous Double Unders/10 Ball Slam (20/15#) B- 5-8 Minutes WU HPC/Front Squat + EMOM For 12 Minutes: On the Even Minute- 5 HPC (135/95)/On the Odd Minute- 5…

WOD 2/3/14

8 Minutes of Shoulder/Wrist/Thoracic/Lumbar/Hip/Ankle Mobility A- WU- For Time: 500M Row + 2 RNFT of: 10 Each PVC- OHS/Sots Press/OH Duck Walk (10 steps each leg) B- Snatch- 5 Minutes to WU to 80% of 1/31/14 + 1 Every 30 Seconds @ 80%…

WOD 1/21/14

8 Minutes of Shoulder/Wrist/OH/Thoracic/Lumbar/Hip Mobility A- WU- 3 Rounds of 30 Seconds Each: Push Up/Mt. Climber/Plank Shoulder Taps B- BTN (behind the neck) Jerk- 15 Minutes To A Heavy Single C- Pendlay Row- 5/5/5/5/5 (HBD); 1 Minute…
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