Posts

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 9/9/15

8 Minutes of Shoulder/Wrist/OH/Back Mobility A- WU- 5 Minutes AMRAP @70%: 10 Goblet Squat (24/16Kg or HBD)/ 10 BTN K.B. Good Morning/ 10 Strict K2E (Hanging Knee Raises) B- Squat- 5/5/5/5/5 @75% of 7/29/15 or last 1RM (Tempo: 2/0/X/1)…

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…

WOD 8/7/15

8 Minutes of Shoulder/Wrist/OH/Hip/Back/Ankle Mobility A- WU- 2 RNFT of: 10 Each Snatch Push Press (45/35/15/PVC)/OH Lunge/BTN Sots Press/Duck Walk (10 paces forward, 10 paces backward)/200M Run @ 50-90% RPE B- 12 Minutes To WU OHS/GHD…

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 6/15/15

8 Minutes of Shoulder/Hip/Ankle/Wrist 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- Hang Snatch (Pos 2)-…

WOD 4/29/15

8 Minutes of Back/Hip/Ankle Mobility A- WU- 3 Minutes Row @50-75% RPE + 3 RNFT of: 10 USSR K.B. Swing (2/1.5 Pood)/5 T2B or 3 Minutes Row @50-75% RPE + 3 RNFT of: 10 USSR K.B. Swing (24/16Kg)/5 Hanging Knee Raises B- Deadlift- 15 Minutes…