Tag Archive for: brooklyn

WOD 4/7/15

Workout of the Day A- WU- 2 RNFT of: 10 Calorie Row/10 PVC OHS/10 Prone Pass Through/10 Broad Jump/10 OHS Lunge (5 each) B- Snatch Grip BTN Jerk + OHS- 15 Minutes To A Max For The Complex C- Clean + Front Squat- Max For The Complex +…

WOD 4/5/15

8 Minutes of Shoulder/Hip/Ankle/Wrist Mobility A- WU- 3 Rounds of: 30 Seconds Each: CrabWalk Forward/Walking Lunges/HRPU B- Bench Press- 12 Minutes To A Heavy Single C- 3 Bench Press- @ 50% of above Every 45 Seconds for 9 Rounds D-…

WOD 4/3/15

8 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility A- WU- 3 Rounds of: 30 Seconds Max Reps Double Unders; 15 Seconds Rest/5 Each Unilateral Walking Lunge (20/12Kg)/15 USA K.B. Swing/2 Slow Skin The Cat (Tempo: Slow/Hold 3-5 Seconds in the…

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 2/25/15

8 Minutes of Back/Shoulder/Hip Mobility A- WU- 2 RNFT: 2 WallWalk/10 Each OH Walking Lunge (45/25)/30 Seconds Max Reps Double Unders/15 GHD Back Extension or 2 RNFT: 5 InchWorm/10 Each OH Walking Lunge (35/15)/30 Seconds Double Unders Practice/15…

WOD 2/24/15

8 Minutes of Shoulder/Back/Hip/Wrist Mobility A- WU- NFT- 3 Wall Walk/10 Each Walking Lunges/200M Run/2 WallWalk/20 Ring Row   - 7 Minute Cap B- Hand Stand Push Up- 4 Minutes Max Reps or 4 Minutes Practice C- Front Squat- 15 Minutes…

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 1/26/14

8 Minutes of Shoulder/Hip/Back/Ankle/Rack Mobility A- WU- For Time: 200M Run/20 K.B. Front Squat (20/12Kgx2)/250M Row/10 WallBall (20-10'/14-9') or 200M Run/20 D.B. Front Squat (25/15#x2)/250M Row/10 WallBall (14-10'/12-9')   - 8 Minute…

WOD 1/17/15

8 Minutes of Shoulder/Wrist/OH/Hip/Back Mobility A- WU- 5 Minute AMRAP of: 5 Chin Up/10 Ball Slam + 400M Run   -7 Minute Cap B- Power Snatch- 15 Minutes To A Heavy Single C- Snatch Pull (Panda Pull)- 3@80/90/100/100/100% of Snatch…

WOD 1/2/14

8 Minutes of Shoulder/Wrist/Elbow/OH/Hip/Back Mobility A- WU- 500M Row + 2 RNFT of: 10 Each Squat/Press/DeadLift (45/35)/Burpee   -7 Minute Cap B- Power Clean + 2 Jerk- 18 Minutes To A Heavy Single C- Front Squat- 18 Minutes To A Heavy…

WOD 1/1/15

8 Minutes of Shoulder/Wrist/Hip/Back/Elbow/OH Mobility A- WU- 10 Minutes to WU-Muscle Up/ G2OH (135/95)/Box Jump/Shoulder 2OH (30/24")/DeadLift (135/95)/Burpee/Pistol/WallBall/K2E/Ring Dip/Front Squat (135/95) B- 12 Days of Cross-Mess= For…

WOD 11/23/14

8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility A- WU- 200M Run + 30 Push Up/20 Ring Row/10 HSPU/20 Ring Row -7 Minute Cap B- Bench- 18 Minutes To A Heavy Single C- 5 Minutes WU K.B. Press/TGU + EMOM for 15 Minutes: Minute 1- 200M…

WOD 11/4/14

8 Minutes of Shoulder/Wrist/Thoracic/OH Mobility A- WU- 3 RNFT of: 12 WallBall (20-10'/14-9')/6 Chin Up/30 Double Unders -6 Minute Cap B- Power Jerk + Split Jerk- 15 Minutes To A Challenging Single (for the complex) C- 3 Minutes WU…

WOD 10/12/14

8 Minutes of Shoulder/Hip/Back/Ankle Mobility A- WU- 2 RNFT of: 45 Seconds Max Reps: Double Unders/Ring Row/Push Up   -6 Minute Cap B- Bench Press- 15 Minutes To A Challenging Double + 2/2@ 95/90%% -20 Minute Cap C- Axle Pendlay Row-…

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 6/4/14

8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility A- WU- For Time: 100 Double Unders   -5 Minute Cap + 2 RNFT of: 3 Ring Dip/10 Press (15/45)/10Diamond Push Up B- Jerk- 7 Minutes to 75-80% + 3 HSPU/3 Jerk @ 75-80% EMOM For 6 Minutes Notes:…

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 2/2/14

8 Minutes of Thoracic/OH/Lat/Hip/Ankle Mobility A- WU- 3 Rounds of 30 Seconds each: CrabWalk/WallWalk/Air Squat B- Daniel= For Time: 50 Pull Ups/400M Run/21 Thruster (95/65)/800M Run/21 Thruster (95/65)/400M Run/50 Pull Ups   -30 Minute…
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