#bscweightlifting Archives

Tag Archive for: #bscweightlifting

WOD 03/22/16

8 Minutes of Hip/Rack/Calves Mobility (Click links for details) A- WU- 3 RNFT of: 30 Seconds Max Reps Each: Double Unders Squat Jump WallWalk - 5 Minute Cap B- 3 Position Power Clean (Ground/BTK/Mid-Thigh) + Front Squat- 15 Minutes…

WOD Archive

WOD 12/31/15

8 Minutes of Thruster/Hip/Calves Mobility (Click links for details) A- WU- 3 Rounds of: 30 Seconds Each: WallBall (20/14#-Max Height) Row Calories B- Thruster- 10 Minutes To A Challenging Single C- 5 Rounds of: 12 Thruster (95/65…

WOD Archive

WOD 12/24/15

8 Minutes of Clean/Calves Mobility A- Warm Up: 3 Rounds of 30 Seconds Each: Double Under Practice Push Up Air Squat B- Breathe: For Time: 100 Double Unders 50 Calorie Row 25 Burpee Box Jump 80 DU 40 Cal Row 20 BBJ 60 DU 30…

WOD Archive

WOD 12/15/15

8 Minutes of Hip/Lat/Shoulder Mobility (click links for details) A- WU- 5 Minute AMRAP @ 70% RPE of: 30 Seconds Double Under Practice/5 Ring Row/5 Push Up/5 Broad Jump + 1 Minute Max Reps: Hollow Rocks/Banded Pull Apart B- Death By Pull…

WOD Archive

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…

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WOD 9/17/15

8 Minutes of Shoulder/Hip/Back Mobility A- WU- 200M Run @ 70% RPE + 7 Rounds of: 40 Yard Dash; 45 Seconds Rest Between Rounds B- EMOM For 30 Minutes- Minute 1: 12-15 Calorie Row/Minute 2: 30 Double Unders (30 Tuck Jumps)/Minute 3: 1 Rope…

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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…

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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 Archive

WOD 6/3/15

8 Minutes of Hip/Back/Shoulder/Wrist/Ankle Mobility A- WU- 2 Minutes Practice Triple (Double) Unders + 200M Run @ 70% RPE + 20 Each Jump Lunges (10 each leg)/WallBall (20/14#-Max Height) - 6 Minute Cap B- 10 Minutes To WU- Hang Power Clean…

WOD Archive

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…