Posts

WOD 08/23/16

8 Minutes Hip/Back Mobility (Click links for details) A1- WU- 750M Row @80-90% Sustainable Pace A2- 2 RNFT of: 10 Hollow Rock 10 Each Single Leg Glute Bridge 8 Each Leg K.B. Single Leg RDL (2/1.5/1/.75 Pood) B- Hang Clean- Build…

WOD 08/19/16

8 Minutes of Hip/Shoulder/Forearm Mobility (Click links for details) A- WU- 400M M.B. Run (20/14# or HBD) @80-90% Sustainable Pace 20 Squat Clean WallBall (20#-10'/14#-9') B- Clean & Jerk- 1/1/1/1/1@90% of 07/29/16; 1:20-1:80 Seconds…

WOD 06/24/16

8 Minutes of Sholder/OH Mobility (Click links for details) A- WU- NFT- 20 PVC Pass Through 3 Slow Skin The Cat (3/3/2/1) 7 Panda Pull (45/35/PVC) 7 HP Snatch 7 OHS 200M Run @50-85% RPE B- Hang Power Snatch (Above The Knee)- 12…

WOD 06/13/16

8 Minutes of Shoulder/Hip/Rack Mobility (Click links for details) A- WU- Row 90 Seconds @50% 1K Pace from 06/06/16 + 500M @1k T.T. Pace B1- Thruster- 8/8/8/8 (@11X1);90 Seconds Rest B2- Weighted Pull Up- 5/5/5/5 (@20X1) Go a little…

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 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 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 11/15/15

8 Minutes of Shoulder/OH/Wrist Mobility (click links for details) A- WU- 2 RNFT of: 10 Each Renegade Row (HAP)/3 Strict Dip/5 Strict Chin Up + 4 Minute AMRAP @80% RPE of: 10 Sots Press (45/35/15/PVC)/10 Clean Grip OHS/200M Row @ 28 SPM  …

WOD 10/13/15

8 Minutes of Hip/Rack (click on links for details) A- WU- 5 Minutes AMRAP @ 70% RPE of: 5 Double K.B. Clean (HBD)/5 Each D.B. Power Snatch (HBD)/5 K.B. DeadLift/5 Each 1 Arm D.B. Thruster B- Hang Clean- 15 Minutes To A Challenging Single C-…

WOD 10/05/15

8 Minutes of Shoulder/Hip Mobility (click on link for more detail) A- WU- 3 Minute AMRAP @ 70% RPE of: 20 Banded Pull Apart/10 Calorie Row + 3 RNFT of: 5 D.B. Thruster (Light)/3 Strict Chin Up (Ring Row)/5 D.B. DeadLift B- Thruster- 12-15…

WOD 9/4/15

8 Minutes of Hip/Back/Shoulder Mobility A- WU- 3 RNFT of: 10 Calorie Row/8 Good Morning (45/35/15/PVC)/6 Strict Pull Up (Ring Row)   -7 Minutes Cap B- Deadlift- 15 Minutes To A 4 RM (Do not drop the bar between reps/place it down under…

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 6/24/15

8 Minutes of Back/Hip/Shoulder Mobility A- NFT- 200M Run/15 Taters (24/16Kg)/10 Each 1 Arm Thruster/15 Calorie Row or NFT- 15 Calorie Row/15 Taters (16/8Kg)/10 Each 1 Arm Thruster/200 M Row B- Deadlift- 15 Minutes To A Challenging Single C-…

WOD 6/16/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility A- WU- 200M Run @ 50-90% RPE + 5 Rounds of: 40-yard Dash Notes: Please take time to stretch your legs thoroughly/Use first 2-3 Rounds as a warm up and increase intensity gradually. B-…

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 6/7/15

8 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility A- WU- Half Tabata- WallBall (20/14-Max Height) + 400M Run B- Shoulder Press- 12 Minutes To A Challenging Single C- Handstand Walk- 10 Minutes Accumulate Max Distance or 10 Minutes…

WOD 6/4/15

8 Minutes of Back/Shoulder/Hip Mobility A- WU- 3 RNFT of: 10 Each Walking Lunge/Walkout Push Up/K2E/Banded Pull Apart B- 8 Minutes TO WU- DeadLift (225/135)/Pull Up/Run + For Time: 18 DeadLift/18 Strict Pull Up/400M Run; 2 Minutes Rest…

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 5/28/15

8 Minutes of Hip/Back/Shoulder Mobility A- WU- 3RNFT of: 10 GHD Sit Up/10 Each Walking Lunge/HRPU/Chin Up/Thruster (45/35/15/PVC) B- Back Squat- 15 Minutes To A Challenging Triple C- For Time: 50 WallBall (20-10'/14#-9')/200M Run/40…

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-…

WOD 4/23/15

8 Minutes of Shoulder/Hip/Back Mobility A- WU- 3 Minutes Practice: Triple Unders + 2 RNFT- 45 Seconds Each: Max Calorie Row/HRPU/Air Squat/Jumping Lunges or 3 Minutes Practice: Double Unders + 2 RNFT- 45 Seconds Each: Max Calorie Row/HRPU/Air…