Posts

WOD 06/09/16

8 Minutes of Hip/Hip Mobility (Click links for details) A1- WU- 3 Minutes Bike @70-80% RPE + A2- NFT- 100' Walking Lunges/100' Bear Crawl/25 Tuck Up/25 SuperMan B1- D.B. Bulgarian (rear foot elevated) Split Squat- 4 Sets of 5-8 Reps…

WOD 12/18/15

8 Minutes Shoulder/Calves Mobility (click links for details) A- WU- NFT- 50 Banded Pull Apart/20 Ring Row/20 Calorie Row/20 Seated D.B. Press (HBD) B- Jerk- 10 Minutes To WU To 90% of 12/12/15 + 1@90% Every 90 Seconds For 8 Rounds -20…

WOD 12/14/15

8 Minutes of Snatch/Squat/Shoulder Mobility (Click links for details) A- WU- 250M Row @50-90% RPE + 7 Rds of: 45 Seconds Max Distance Row (Danper 3/5); 1 Minute Rest B- Power Snatch- 5/5/5 @ 70% of 12/12/15 C- Squat- (all % based…

WOD 11/08/15

8 Minutes of Snatch/Jerk/Clean Mobility (click links for details) A- WU- For Time: 45 WallBall (20/14#-10' or 20/14#-Max Height) B- Snatch- 18 Minutes To A Challenging Single C- Clean & Jerk- 18 Minutes To A Challenging Single D-…

WOD 11/07/15

8 Minutes of Thruster/Grip/Row Mobility (click links for details) A- WU- 800M Run @ 70% RPE B- Thruster- 9 Minutes To A Challenging Triple C- For Time: 30 Thruster (95/65 or HBD) 60 HRPU 5 Rope Climb (partial ROM) 2K Row 5 Rope…

WOD 10/19/15

8 Minutes of Shoulder/Pull Up (click links for details) A- WU- 5 Minute AMRAP of: 200M Row/10 Ring Row/5 T2B (Hanging Knee Raises) B- Weighted Pull-up- 10 Minutes To A Challenging Single C- For Time: 60 Strict Pull Up or 9 Minute AMRAP…

WOD 9/21/15

8 Minutes of Shoulder/Back/Hip/Wrist/Ankle Mobility A- WU- 2 Minutes Max Reps Banded Good Mornings + 4 Minute AMRAP @ 70% RPE of: 5 Each D.B. Renegade Row (HBD)/10 WallBall (20-10'/14#-9' or 20/14#-Max Height) B- Squat- 8-10 Minutes WU…

WOD 9/18/15

8 Minutes of Shoulder/Hip/Back Mobility A- WU- 3 Rounds of: 1 Minute Practice HandStand Walk/ 1 Minute Double Under Practice/ 200M Run B- Squat- 8-10 Minutes WU To 90% of 7/29/15 or Last 1Rm + 3/3/3@90% (Tempo: 2/0/X/1-2); 2 Minutes Rest…

WOD 9/1/15

8 Minutes of Shoulder/Wrist/Back Mobility A- WU- 500M Row @80% RPE + NFT- 50 Moderately challenging Banded Pull Aparts + 2 RNFT of: 6 Pull Up (ring row)/4 C2B Pull Up (kipping pull up)/2 Bar Muscle Up (jumping bar muscle up) B- Press-…

WOD 8/28/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist/OH Mobility A- WU- 3 RNFT of: 10 Calorie Row/5 Ring Row/10 WallBall (20/14#-Max Height)/5 Standing Broad Jump (Max Distance) B- Thruster- 15 Minutes To A Challenging Single C- 3 Minutes To…

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 8/17/15

8 Minutes of Hip/Back/Ankle/Wrist/Shoulder Mobility A- WU- 250M Row @ 70-90% RPE; 1 Minutes Rest + 3 Rounds of: 250M Row @ 100%; 1 Minute Rest Between Rounds + NFT- 20 Each Clean Pull (45/35 or 15/PVC)/Muscle Clean (pos 3)/Hang Clean (pos…

WOD 8/5/15

8 Minuts of Hip/Back/Shoulder Mobility A- WU- 2 RNFT of: 90 Seconds Practice Triple Unders (Double Unders)/ 7 Each: Snatch Pull (45/35/15/PVC)/Hang Power Snatch (pos 1)/Snatch Balance B- 3 Position Snatch (2 @ each Pos/Pos 1,2,3 in that…

WOD 7/31/15

8 Minutes of Shoulder/Rack/Hip/Back Mobility A- WU- 3 RNFT of: 10 Calorie Row/10 Tuck Up/10 Ring Row/10 HRPU/10 Superman B- Clean- 18 Minutes To A Challenging Single Notes: Only 3 attempts over 95% including misses/Rest as needed between…

WOD 7/3/15

8 Minutes of Shoulder/Wrist/OH/Ankle/Back Mobility A- WU- 20 Triple Unders (double unders)/20 Snatch Balance (45/35/15/PVC)/15 Triple Unders /15 OHS/10 Triple Unders/10 Snatch (full squat) B- Overhead Squat- 12-15 Minutes To A Challenging…

WOD 6/22/15

8 Minutes of Shoulder/Wrist/OH/Ankle/Back/Hip Mobility A- WU- 15 Each NFT of: Panda Pull/Snatch Balance/OHS (45/35/15/PVC)/Calorie Row B- 1 Hang Snatch (Mid Thigh) + 1 Snatch- 15 Minutes To A Max For The Complex C- Overhead Squat- 10…

WOD 6/17/15

8 Minutes of Back/Ankle/Rack/Hip Mobility A- WU- 2 Rounds of: 10 Each: DeadLift/Clean Pull (Pos 2)/HPC/Front Squat/Push Press/Good Morning/BTN Thruster (45/35/15/PVC) @70% RPE -5 Minute Cap B- Hang Power Clean- 15 Minutes To A Challenging…

WOD 6/6/15

8 Minutes of Shoulder/Hip/Ankle/Back Mobility A- Team WU- In Teams of 4 Relay 1 Mile + 400M Together (1600M)= 400M Each + 400M Together Notes: With only 1 partner working at a time/Partner A will run 400m, upon completion Partner B will…

WOD 6/1/15

8 Minutes of Shoulder/Wrist/Hip/Back/Ankle Mobility A- WU- 2 RNFT of: 1 Minute Practice Triple Unders (Double Unders)/10 Each: Power Jerk (45/35/15/PVC)/ Jerk Grip OHS/ Front Racked Lunges (5 each leg)/ Good Morning B- 8 Minutes To WU…

WOD 5/31/15

8 Minutes of Shoulder/Wrist/Hip/Ankle Mobility A- WU- 3RNFT of: 10 Diamond Push Up/10 Each Alternating D.B. Renegade Row (45/25#X2)/10 Calorie Row or 3RNFT of: 10 Calorie Row/10 HRPU/10 Each Alternating D.B. Renegade Row (25/15#X2)   -9…

WOD 5/23/15

8 Minutes of Back/Hip/Shoulder Mobility A- Partner WU (compare to 5/24/14)- 8 Minute AMRAP of: Partner 2k Row= Partner A, Row 1 Minute/Parnter B, 1 Minute max reps HRPU; Switch Every Minute until 8 Minutes has been reached or 2K is completed B-…