Posts

WOD 3/25/15

8 Minutes of Hip/Back/Shoulder Mobility A- WU- NFT- 20 Each: Row Calories/PVC OHS/BTN Sots Press/Snatch Balance/Kang Squat/GHD Sit Up B- 3 BTN Snatch Push Press + 1 Snatch Balance- 15 Minutes To A Max For The Complex + 1@95/90% -20 Minute…

WOD 3/22/15

8 Minutes of Hip/Back/Ankle/Rack Mobility A- WU- 2 RNFT of: 5 Burpee/5 Standing BroadJump/5 Tuck Jump/5 Kneeling Jump + 90 Seconds Max Reps USSR K.B. Swing (2/1.5 Pood) or 2 RNFT of: 5 Burpee/5 Standing BroadJump/5 Squat Jump/5 Kneeling…

WOD 3/16/15

8 Minutes of Back/Shoulder/Hip Mobility A- WU- 3 Rounds of 30 Seconds Each: Double Unders/WallBall (20/14-10')/USA K.B. Swing (2/1.5 Pood) or WU- 3 Rounds of 30 Seconds Each: Practice Double Unders/WallBall (12/6-10')/USA K.B. Swing (20/12Kg) B-…

WOD 2/26/15

8 Minutes of Shoulder/Wrist/Ankle/Hip/Back Mobility A- WU- 2RNFT of: 500M Row/10 Burpee/10 Goblet Squat (2/1.5 Pood)/10 Ring Row or 500M Row/10 Burpee/10 Goblet Squat (20/12Kg))/10 Ring Row -9 Minute Cap B- Power Snatch- 15 Minutes To…

WOD 2/24/15

8 Minutes of Shoulder/Back/Hip/Wrist Mobility A- WU- NFT- 3 Wall Walk/10 Each Walking Lunges/200M Run/2 WallWalk/20 Ring Row   - 7 Minute Cap B- Hand Stand Push Up- 4 Minutes Max Reps or 4 Minutes Practice C- Front Squat- 15 Minutes…

WOD 2/20/15

8 Minutes of Back/Shoulder/Hip/Wrist/Ankle Mobility A- WU- 2 Rounds of: 250M Row/3 Skin the Cat/10 USSR K.B. Swing (2/1.5 Pood) or 2 Rounds of: 250M Row/10 PVC Passthrough/10 USSR K.B. Swing (24/16Kg)   -6 Minute Cap B- 5 Minutes To…

WOD 2/14/15

8 Minutes of Back/Hip/Shoulder/Wrist/Ankle Mobility A- WU- 3 RNFT of: 10 Each: Kang Squat/BTN Thruster (75/45#)/Calorie Row or 3 RNFT of: 10 Each: Kang Squat/BTN Thruster (45/15#)/Calorie Row -7 Minute Cap B- 6 Minutes To WU Snatch 80%…

WOD 2/6/15

8 Minutes of Shoulder/Wrist/OH/Hips/Back/Ankles Mobility A- WU- 3 RNFT of: 3 WallWalk/3 Skin The Cat (Bar)/3 Somersault/3 Strict Ring Dip + 3 Minutes Row For Calories  or WU- 3 RNFT of: 3 Walk Out Push Up/3 Hang to Tuck (Bar)/3 Forward…

WOD 1/30/15

Workout of the Day A- 3 Minutes of Max Reps Double Unders + 3 RNFT of: 10 Each Kang Squat/BTN Thruster/Power Snatch (75/55) or WU- Double Unders- 3 Minutes of Practice + 3 RNFT of: 10 Each Kang Squat/BTN Thruster/Power Snatch (45/15)   -6…

WOD 1/26/14

8 Minutes of Shoulder/Hip/Back/Ankle/Rack Mobility A- WU- For Time: 200M Run/20 K.B. Front Squat (20/12Kgx2)/250M Row/10 WallBall (20-10'/14-9') or 200M Run/20 D.B. Front Squat (25/15#x2)/250M Row/10 WallBall (14-10'/12-9')   - 8 Minute…

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 1/11/15

8 Minutes Of Shoulder/Wrist/Hip/Back/Ankle Mobility A- WU- 1 Minute of Double Under Practice + 10-25 USA K.B. Swings + 5-20 Pull Up B- Helena= 3 RFT or 2 RFT of: 21 USA K.B. Swing (2/1.5 Pood) or 21 USA K.B. Swing (24/16Kg) 12 Pull Up or…

WOD 1/5/14

8 Minutes of Shoulder/Wrist/OH/Hip/Back/Ankle Mobility A- 2 RNFT of: 1 Minute Max Reps Double Unders/5 Each Walking Lunge/10 Push Up/10 Ring Row or 2 RNFT of: 1 Minute Practice Double Unders/5 each Walking Lunge/5 Push Up/5 Ring Row   -6…

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 1/1/15

8 Minutes of Shoulder/Wrist/Hip/Back/Elbow/OH Mobility A- WU- 10 Minutes to WU-Muscle Up/ G2OH (135/95)/Box Jump/Shoulder 2OH (30/24")/DeadLift (135/95)/Burpee/Pistol/WallBall/K2E/Ring Dip/Front Squat (135/95) B- 12 Days of Cross-Mess= For…

WOD 12/27/12

8 Minutes of Shoulder/Ankle/Wrist/Hip Mobility A- WU- 3 RFT of: 10 Burpee/25 Double Unders    -5 Minute Cap B- 1 Clean + 1 Front Squat + 1 Jerk- 8 Minutes to WU to 90% of Best Clean & Jerk + Every 2 Minutes For 6 Rounds: 1 Clean…

WOD 12/1/14

8 Minutes of Shoulder/Hip/Ankle/Wrist Mobility A- WU- 2 RNFT of: 25 Double Unders (45 Seconds Practice)/10 Each (45/35)- Kang Squat/OHS/BTN Snatch Grip Push Press -6 Minute Cap B- Block or Hang (mid-thigh) Snatch- 3/3/3/3/3@75% of best…

WOD 11/23/14

8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility A- WU- 200M Run + 30 Push Up/20 Ring Row/10 HSPU/20 Ring Row -7 Minute Cap B- Bench- 18 Minutes To A Heavy Single C- 5 Minutes WU K.B. Press/TGU + EMOM for 15 Minutes: Minute 1- 200M…

WOD 11/4/14

8 Minutes of Shoulder/Wrist/Thoracic/OH Mobility A- WU- 3 RNFT of: 12 WallBall (20-10'/14-9')/6 Chin Up/30 Double Unders -6 Minute Cap B- Power Jerk + Split Jerk- 15 Minutes To A Challenging Single (for the complex) C- 3 Minutes WU…

WOD 10/10/14

8 Minutes of Hip/Back/Ankle Mobility A- WU- 2 RNFT of: 10 Each K.B. Step Up (20/18")/10 Each K.B. Racked Walking Lunge (24/16kg)/10-25 Double Unders/5 Burpee Box Jump Over (20/18")   -9 Minute Cap B- Squat- 6/6/6/6 @ 65% of 9/26/14 (Tempo:…

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…