Tag Archive for: Coach Iz

WOD 1/15/15

8 Minutes of Ankle/Hip/Back/OH/Wrist Mobility A- WU- 3 RNFT of: 12 USSR K.B. Swing (2/1.5 Pood)/12 T2B/12 Push Up/12 PVC OHS -7 Minute Cap B- 1 Snatch + 2 OHS- 15 Minutes To A Max For The Complex + 1+2@95/90% of Above -20 Minute Cap C-…

WOD 1/14/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility A- WU- 2 Minute Row @ 50-85% RPE + 2 RNFT of: 15 WallBall (20/14#-10')/15 Ring Row -6 Minute Cap B- Thruster- 15 Minutes To A Heavy Single C- 2014 Open Sectionals WOD 14.5= 21/18/15/12/9/6/3…

WOD 1/13/14

8 Minutes of Hip/Shoulder/Back/Ankle Mobility A- WU- Dot Drill (5 Times each pattern) + 3 Attempts at Max Reps UB Double Unders or Double Unders Practice; rest as needed between attempts   -6 Minute Cap B- 5 Rounds of: 3-5 Ring Muscle…

WOD 1/8/15

8 Minutes of Shoulder/Wrist/OH/Hip/Back/Ankle Mobility A- WU- 1 Minute: Max Reps Double Unders + 3 RNFT of: 7 Each Thruster/OHS/Pull Up/Push Up   -5 Minute Cap B- Muscle Snatch- 12 Minutes To A Challenging Single C- Every 2 Minutes…

WOD 1/7/15

8 Minutes of Back/Shoulder/Hip/Ankle/Wrist Mobility A- WU- For Time: 50 Air Squat/30 WallBall (20/14-10')/250M Row - 6 Minute Cap B- Hang Power Snatch- 15 Minutes To A Heavy Double C- BTN Jerk- 15 Minutes To A Heavy Double D- 2 RFT…

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 1/4/15

8 Minutes of Ankle/Hip/Shoulder Mobility A- WU- 200M Run @ 70% RPE + 5 Rounds of: 100 Yard Dash; 1 Minute Rest Between Rounds - 15 Minute Cap B- DeadLift- 8 Minutes WU to 90% of 3RM from 12/12/14 + 2 Every 45 Sec @ 90% of 3RM for 12 Rounds…

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 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 10/19/14

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 10/13/14

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 10/12/14

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 10/7/14

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 8/16/14

8 Minutes of Hip/Back/Shoulder/Wrist Mobility A- WU- Run 400M @ 70-90%; 90 Seconds Rest + Run 400M @ 90-100% RPE B- Tabata- USA K.B. Swing (24/16Kg) C- Power Clean- 12 Minutes To A Challenging Triple D- 10 1-Minute Rounds of: 3 Power…

WOD 2/19/14

8 Minutes of Hip/Back/Rack/Ankle/Trunk Mobility A- WU- 15/12/9 RFT of: Row Calories/Box Jump (24/20")   -9 Minute Cap B- Clean- 12 Minutes To A Heavy Double C- Conventional DeadLift- 12 Minutes To A Heavy Single (no more than 3 attempts…

WOD 1/22/14

8 Minutes of Ankle/Lumbar/Hamstring/Hip Mobility A- 5 Rounds of: 30/30 Jingle Jangles B- Tabata- Box Jump (24/20") C- Hang Power Clean- 12 Minutes To A Challenging Triple (make it pretty!) D- Clean DeadLift- 3 Minutes WU To 100%…

WOD 1/19/14

8 Minutes of Low Back/Hip/Ankle/Shoulder Mobility A- WU- 5 Rounds of: 30/30 Jingle Jangles + 7 Rounds of: 1 Minute on 1 Minute off Row (Max Effort) B- Loredo= 6 RFT of: 24 Air Squat/24 Push Up/24 Walking Lunge (12 steps each leg)/400M…

WOD 1/2/14

8 Minutes of Shoulder/Wrist/OverHead/Lat/Thoracic Mobilization A- WU- 3 Rounds of 30 Seconds Each: Gymnastics Bear/Kong Crawl/Crab Walk + Accumulate 30 Seconds in a German Hang B- Jerk-  3/3@70+3@75+2@80+1/1/1/1@85+1/1/1@90% of best Jerk;…
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