Posts

WOD 06/01/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A1- WU- 3 Minutes Row @50-85% RPE  + 4 Rounds of: 30 Seconds Row Max Distance @100% RPE; 30 Seconds Rest (Damper: 0-150#=2/150-200#=3/200#+=4) Notes: Rest handle (oar) in the…

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 6/25/15

8 Minutes of Shoulder/Ankle/Hip/Back Mobility A- WU- 15 Each NFT- WallFacing Prisoner Squats/WallFacing Shoulder Taps/Tuck Up/Superman/Calorie Row or 15 Each NFT- Calorie Row/WallFacing Prisoner Squats/Plank Shoulder Taps/Modified Tuck Up/Superman…

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 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…

WOD 4/24/15

8 Minutes of Shoulder/Hip/Back Mobility A- WU- 200M Run + 7 Rounds of: 30/30 Jingle Jangles B- The Chief= 5 Cycles of the following- Max rounds in 3 minutes of: 3 Power cleans (135/95)/6 Push Up/9 Air Squats or 5 Cycles of the following-…

WOD 1/31/15

8 Minutes of Shoulder/Back/Hip/Ankle/Wrist Mobility A- WU- 3 Rounds of: 400M Run; 1:1 Rest To Work Ratio -10 Minute Cap B- 10 Minutes WU- Muscle Up/T2B/WB/Clean (135/95)/Row + Open Sectionals WOD 14.4= 14 Minute AMRAP of: 60 Calorie Row/50…

WOD 10/13/14

8 Minutes of Shoulder/Hip/Ankle/Wrist/Back Mobility A- WU- 200M Run + 2 Rounds of: 1 Minute Max Reps Seated Box Jump (20-24"/18-20");15 Seconds Rest/1 Minute Max Reps Walking Lunge; 15 Seconds Rest - 6 Minute Cap Notes: Circuit through…

WOD 10/8/14

8 Minutes of Back/Leg/Hip Mobility A- WU- Tabata- Wall Ball (20-10'/14-9') B- Pause Squat- 12 Minutes To A Challenging Triple + 3@ 95 + 3@ 90% -17 Minute Cap C- For Time: 30 Power Clean (135/95)/400M Run/20 Hang Clean (135/95)/400M…

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 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 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;…

WOD 1/21/13

3 Minutes of Shoulder Mobility A- WU- 3 Minute Row @ 50-70% + 2 RNFT of 30 Seconds each: Wall Walk (maintain Hollow)/Wall Facing Shoulder Taps + 21/15/9 RFT of: Double Unders/Sit Ups (7 Minute Cap) B- Push Press- 12 Minutes To Establish…

WOD 12/27/10

3 RFT of 8 Burpees + 16 M.B. Cleans + Samson stretch + PVC dislocates Clean and Jerk 1/1/1/1/1/1/1 21/15/9 Ball Slams + Swings + Jump Squats 25/20/25/20 and 5 rep RFT of Dead Bugs + Super Man AMRAP Double Unders in 5 minutes