Posts

WOD 9/15/14

8 Minutes of Hip/Back/Ankle/Shoulder/Wrist Mobility A- WU- 3 Minute Max Calorie Row + 20 Wall Facing Prisoner Squat/10 Each PVC OH Lunge/10 Steps each PVC OH Duck Walk Forward/Backward   - 6 Minute Cap B- 2 BTK Snatch Pull + BTK Snatch-…

WOD 8/13/14

8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility A- WU- NFT- 10 PVC Prone Pass Through palms down + 10 palms up-   3 RNFT of: 5 Each Renegade Row (45/25x2)/1 Rope Climb/20 Double Unders   -9 Minute Cap B- Power Jerk- 5 Minutes Warm…

WOD 8/12/14

8 Minutes of Hip/Back/Ankle Mobility A- 3 RNFT of: 20 Double Unders/10 Goblet Squat (24/16kKg)/10 PVC OH Wall Facing Squat   -9 Minute Cap B- Squat- 8 Minutes To WU to 75% + 2 @ 75% Every 45 Seconds For 12 Rounds - 9 Minute Cap C-…

WOD 8/10/14

8 Minutes of Shoulder/Wrist/OH Mobility A- WU- 2 RNFT of: 20 Banded Pull Apart (challenging)/15 Renegade Row/10 Diamond Push Up   - 6 Minute Cap B- BTN Jerk- 15 Minute To A Heavy Double C- Clean Grip Bench Press- 15 Minutes To A Heavy…

WOD 7/29/14

10 Minutes of Back Mobility A- For Time: 100 Ball Slam (20/15) B- Stone To Shoulder- 10 Minutes To A Challenging Single + Tabata- Stone To Shoulder (95/65) Notes: For Tabata keep it light enough to not tweak yourself! C- 10 RFT of:…

WOD 7/28/14

8 Minutes of OH/Thoracic/Ankle/Hip Mobility A- WU- 800M Group Indian M.B. Run (20#) B- For Time: 750M Row/30 HPC (155/115)/750M Row   -12 Minute Cap C- For Time: 750M Row/30 Pistols Each Leg/750M Row   -12 Minute Cap D- NFT- 20/20/20/20…

WOD 7/27/14

8 Minutes of Shoulder/OH/Thoracic/Hip/Ankle Mobility A- WU- 2 RNFT of: 10 D.B. Press (45/25x2)/3 WallWalk/200M Run @70-90% RPE   -6 Minute Cap B- Split Jerk- 15 Minutes To A Heavy Double C- Clean Grip Floor Press- 15 Minutes To A Difficult…

WOD 7/26/14

8 Minutes of Shoulder/Back/Hip/Ankle Mobility A- WU- 6 Minutes EMOM: Even Minute-10 Calorie Row/Odd Minute- 25 Double Unders Notes: Start with Row. B- Filthy Fifty= For Time: 50 Box Jumps/50 Jumping Pull Ups/50 USA Kettlebell Swings…

WOD 7/25/14

8 Minutes of Back/Hip/Ankle Mobility A- WU- Tabata- Double Unders B- 2 Snatch Pull + Snatch- 15 Minutes Max Effort C- Squat- 3/3/3 Max Effort (Tempo: 2/0/X/1-2/); 90 Seconds Rest Between Sets   - 12 Minute Cap D- Jumping Squats-…

WOD 7/24/14

8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility A- WU- 500M Row @ 70-90% RPE B- 5 RFT of: 7 Clapping Push Up/7 C2B Pull Up/15 WallBall (20/14-10')/Max Continuous Distance HandStand Walk -18 Minute Cap C- Death By Burpee -15 Minute…

WOD 7/23/14

8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility A- WU- NFT- 10 PVC Prone Pass Through palms down + 10 palms up/10 PVC Sots Press/10 Wall Walk/40 Touches Each Wall Facing Shoulder Taps   - 7 Minute Cap B- Power Jerk- 5/5/5/5 (HAP); 90…

WOD 7/22/14

8 Minutes of Hip/Ankle/Back Mobility A- WU- 2 RNFT of: 10 Kang Squat/5 Front Squat/5 Dead Lift/10 Calorie Row B- 3 Minutes To WU Front Squat + Front Squat- 2@70% Every 45 Seconds for 12 Rounds (Tempo: 2/0/X/1) Notes: For both Front…

WOD 7/21/14

8 Minutes of Ankle/Hip/Shoulder/Back Mobility A- WU- 3 Rounds of: 200M Run; Rest exactly the same amount of time it takes to complete 200m Notes: Do not deviate more than +/- 3 Seconds/Try not to come out the gate too fast, the point is…

WOD 7/20/14

8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility A- WU- 2 RNFT of: 10 Each D.B. Renegade Row (25/45x2)/10 Each Seated D.B. Alternating Press/20 Calorie Row -8 Minute Cap B- Bench Press- 18 Minutes To 1RM Notes: Make sure you have a…

WOD 7/19/14

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Moblility A- WU- 3 RNFT of: 5 HSPU/5 Ring Dip/5 Strict Pull Up + 200M Run   -8 Minute Cap C- 10 Minutes to Warm Up C&J/Pull Up/Push Up/Air Squat + Tambot= For Time: 10 Power Clean + Jerk…

WOD 7/18/14

8 Minutes of Back/Hip/Ankle/Shoulder Mobility A- WU- PVC Burgerner Warm Up + 400M Run @ 50-75% RPE B- Snatch- 18 Minutes To A Heavy Triple Notes: Must be Touch & Go Reps/ No more than 7 Seconds between reps C- 2 Pause Front Squat-…

WOD 7/17/14

8 Minutes of Hip/Ankle/Calves/Back/Shoulder Mobility A- WU- 1 Mile Run @80-100% RPE; 3-5 Minutes rest immediately after B- Flight Simulator= For time: 5 unbroken Double Unders/10 unbroken double unders/15 unbroken double unders/20 unbroken…

WOD 7/16/14

8 Minutes of Shoulder/Wrist/OH/Back Mobility A- WU- Tabata- Row Notes: Have your rower set for calories/as a reference point record both calories and distance. B- Press- 8 Minute To A Heavy Single + 3 @ 50% of above Every 45 Seconds…

WOD 7/15/14

8 Minutes of Hip/Ankle/Back/Rack Mobility A- WU- 2 RNFT of: 10 Wall Facing Prisoner Squat/5 paces each fwd/back Duck Walk/10 each Cossack Stretch + 3 Minutes Row @75% RPE   -6 Minute Cap B- Hang Snatch (below the knee)- 2/2/2/2/2@80%…

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 7/13/14

8 Minutes of Shoulder/Wrist/OH/Thoracic MobilityA- WU- 3 Minutes Max Reps: Triple Unders or 3 Minutes Practice Triple UndersNotes: If as of yet you cannot do double unders, please substitute doubles for triples:)B- BTN Jerk- 15 Minutes To A…