#brooklynstrengthandconditioning Archives

Tag Archive for: #brooklynstrengthandconditioning

WOD 03/06/16

8 Minutes of Over Head/Pulling Mobility (Click links for details) A- WU- 2 Rounds of: 30 Seconds Each- Double Unders/Burpee/Hollow Rock/Superman Rock + 2RNFT of: 10 PVC OH Wall Facing Prisoner Squat/10 Ring Row B- OHS- 12 Minutes To…

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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-…

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WOD 10/05/15

8 Minutes of Shoulder/Hip Mobility (click on link for more detail) A- WU- 3 Minute AMRAP @ 70% RPE of: 20 Banded Pull Apart/10 Calorie Row + 3 RNFT of: 5 D.B. Thruster (Light)/3 Strict Chin Up (Ring Row)/5 D.B. DeadLift B- Thruster- 12-15…

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WOD 9/24/15

8 Minutes of Hip/Back/Ankle/Wrist/Shoulder Mobility A- Tabata- M.B. Clean (20/14) + 400M M.B. Run B- 10 Minutes To WU HPC/Push Press/Lunge Left/Right/Rope Climb + 4 RFT of: 8 Push press (115/75 or 85/55)/8 HPC/8 Each Front Racked Lunges…

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WOD 9/11/15

8 Minutes of Shoulder/Back/Hip/Ankle Mobility A- WU- 2 Minutes Triple (Double) Unders Practice + HSPU (HRPU)/Thruster/K2E (Hanging Knee Raises)/DeadLift/Burpee/USA K.B. Swing -15 Minute Cap B- The Seven= 7 RFT of: 7 Handstand Push…

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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…

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WOD 8/21/15

8 Minutes of Hip/Back Mobility A- WU- 3 RNFT of: 250M Row/6-10 UB K2E (Hanging Knee Raises)/1 WallWalk (3 Inch Worm)/6-10 UB C2B(Ring Row)/10 GHD Back Extension (SuperMan) B- Squat- 10/8/6/4/2 (Tempo: 2/0/X/1-2, Challenge yourself but…

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WOD 6/14/15

8 Minutes of Shoulder/Wrist/Thoracic/OH Mobility A- WU- 3 Rounds of: 45 Seconds Each- WallBall (20/14-Max Height)/WallFacing Shoulder Taps/D.B. Renegade Row (HBD) B- Bench Press- 15 Minutes To A Challenging Triple C- Press- 5 Minutes…

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WOD 4/27/15

8 Minutes of Shoulder/Wrist/OH/Hip/Ankle Mobility A- WU- NFT- 20 Each: Calorie Row/PVC Pass Through/OHS/BTN Sots Press/Kang Squat/Weighted Ab Mat Sit Up (HBD) B- Snatch- 15 Minutes To A Heavy Triple (touch and go) Notes: Coaches please…