Tag Archive for: bsc

WOD 1/6/15

8 Minutes of Shoulder/Wrist/Hip/Back/Ankle Mobility A- WU- 3 Rounds of: 1 Minute Max Reps Double Unders; 30 Seconds Rest   -5 Minute Cap B- Power Clean + Power Jerk- 5 Minutes WU to (135/95#) or (95/65#) 3 Rounds of: 2 Minutes Max…

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 12/13/14

8 Minutes of Shoulder/Back/Hip/Ankle/Wrist Mobility A- WU- 2 Rounds of: 250M Row; 90 Seconds Rest Between Rounds + WU- Thruster (115/75)/Pull Up/Burpee   -8 Minute Cap B- 2014 Beat The Streets Partner Workout= 15 Minute AMRAP of: 20 Thruster…

WOD 11/14/14

8 Minutes of Back/Hip/Ankle Mobility A- WU- 3 Rounds of 30 Seconds Each: Double Unders/Air Squat/Tuck Up B- Squat- Build To A 1RM   - 25 Minutes C- 3 RFT of: 16 D.B. Thruster (45/25x2)/16 WallBall (20-10'/13-9')/16 K2E   -15 Minute…

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 10/21/14

8 Minutes of Shoulder/OH/Thoracic/Wrist/Back Mobility A- WU- 3 RNFT of: 5 Ring Dip/5 Strict Chin Up/5 D.B. Press (45/35#x2)/10 Calorie Row -6 Minute Cap B- Press- 7 Minutes To A Heavy Single C- Push Press- 7 Minutes To A Heavy Single D-…

WOD 10/20/14

8 Minutes of Hip/Ankle/Back/Shoulder Mobility A- WU- Cory= For Time 200 Double Unders - 5 Minute Cap + 2 RNFT of: 10 Each Walking Lunge/10 Each Cossack Squat/10 Each Step Up (20/18")   - 4 Minute Cap B- Squat- 4@60 + 4@70 + 4@80 + 3@90…

WOD 10/19/14

8 Minutes of Shoulder/Back/Hip/Wrist/Ankle Mobility A- WU- 2 Rounds of: 200M Run/3 Wall Walks/10 Ring Row + 90 Seconds Max Reps Anchored Ab Mat Sit Up - 7 Minute Cap B-For Time: 1 Rope Climb/30 Ring Dip/2 Rope Climb (15')/800M Run/3 Rope…

WOD 10/16/14

8 Minutes of Shoulder/Wrist/Overhead Mobility A- WU- For Time: 20 Burpee/20 Double Unders/20 Calorie Row + 30 Seconds In a German Hang   - 6 Minute Cap B- 8 Minutes To WU Bench Press + Bench Press- 3/3/3/3/3/3/3/3/3/3 @ 85% of 2RM from…

WOD 10/14/15

8 Minutes of Back/Shoulder/Hip/Wrist/Overhead Mobility A- WU- Tabata- 4 Rounds each alternating: Push Up/Ring Row B- 5 Minutes To WU- Power Jerk + Pull Ups + 21/15/9 RFT of: Jerk (135/95)/Strict Pull Up   -12 Minute Cap C- Pendlay…

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 10/10/14

8 Minutes of Hip/Back/Ankle Mobility A- WU- 2 RNFT of: 10 Each K.B. Step Up (20/18")/10 Each K.B. Racked Walking Lunge (24/16kg)/10-25 Double Unders/5 Burpee Box Jump Over (20/18")   -9 Minute Cap B- Squat- 6/6/6/6 @ 65% of 9/26/14 (Tempo:…

WOD 10/9/14

8 Minutes of Shoulder/Wrist/OH/Thoracic/Knee/Hip/Ankle Mobility A- WU- 3 RNFT of: 10 Calorie Row/5 Ring Dip/5 Press in Split (skip to 38 seconds/75/45)/5 BTN Split Jerk/5 Each Rolling Pistol   -9 Minute Cap B- BTN Jerk + Jerk (Split…

WOD 10/7/14

8 Minutes of Shoulder/Wrist/OH/Back/Rack Mobility A- WU- 15/12/9 RFT of: Ring Dip/Push Up/Row Calories -6 Minute Cap B- Power Clean + 2 Power Jerk- 10 Minutes To A Challenging Single + 1/1@95% + 1/1@90% -15 Minute Cap C- EMOM for 15…

WOD 10/3/14

8 Minutes of Hip/Back/Shoulder/Ankle Mobility A- WU- 5 Rounds of: 30/30 Jingle Jangles + The Dot Drill (all 5 patterns 5 x's each) + 20 Wall Facing Prisoner Squat   -9 Minute Cap B- Thruster- 12 Minutes To A Heavy Single C- Squat-…

WOD 10/2/14

8 Minutes of Sholder/Wrist/OH Mobility A- WU- 3 Minutes Max Calorie Row + 2 RNFT of: 5 Strict Ring Dip/5 Strict HSPU/5 Strict Chin Up/5 Each Pistol B- BTN Jerk- 15 Minutes To A 3RM C- Press- 10 Minutes To A Heavy Triple + 1/1/1@ 95%…

WOD 10/1/14

8 Minutes of Hip/Back/Ankle Mobility A- WU- Tabata- Air Squat B- 3 Position Clean (Floor/At the knee/Power Position)- 15 Minutes To A Heavy Single (for the complex) C- Pause Front Squat- 12 Minutes To Challenging Triple (Tempo:2/3/X/0)…

WOD 8/15/14

8 Minutes of Hip/Back/Ankle Mobility A- 2 RNFT of: 10 Squat/10 Front Squat/5 OHS/3 OH Lunges Each (15/45#)/10 Calorie Row   -6 Minute Cap B- Squat- 18 Minutes To A Heavy Single C- Triple 1= For Time: 1K Row/100 Double Unders/1 Mile…

WOD 7/14/14

8 Minutes of Shoulder/OH/Wrist/Back/Hip/Ankle Mobility A- WU- 3 Rounds of: 10 Ring Rows/10 OHS (PVC/15/45#)/10 T2B/20 Double Unders - 7 Minute Cap B- Bar Muscle Up- Practice 10 Minutes -Or- 10 Minute AMRAP C- 5-8 Minutes WU- Box Jump/OHS/KB…

WOD 6/12/14

8 Minutes of Wrist/Shoulder/Ankle/Hip Mobility A- Triple Unders- 3 Minutes of Practice B- HandStand Walk- 10 Minutes of Practice or 5 Rounds of: 1 Minute Max Distance; 1 Minute Rest C- 10 Minutes WU- Ring Muscle Up/Pistol/Hang Power…

WOD 1/17/14

6 Minutes of Hip/Ankle/Wrist/Shoulder/Lumbar Mobility A- WU- 5 Minutes of Box Jump/WallBall Practice + Kelly= 5 RFT of: 400M Run/30 Box Jump (24/18")/30 WallBall (20-10'/14-9')   -38 Minute Cap B- Olympic Squat-10 Minutes To A Heavy Single;…
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