Tag Archive for: #iamopex

WOD 09/19/16

8 Minutes of Shoulder/Hip/Calves Mobility (Click links for details) A1- WU- 500M Row (Damper 5/3) @80-90% Hard But Sustainable Pace A2- 2 RNFT of: 10 Each Single Leg Glute Bridge 10 Tuck Up 10 Superman 10 Each Alternating Lunge 1 WallWalk…

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 06/23/16

8 Minutes of Hip/Hip Mobility (Click links for details) A1- WU- 3 Minutes Bike @70-80% RPE + A2- NFT- 100' OH Walking Lunges (45/25#) 25 Tuck Up 100' OH Walking Lunges 25 SuperMan B- Pistol (Tempo:2111)- 3-4 Sets of 20 Each Leg…

WOD 6/22/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A1- WU- 3 RNFT of: 10 Banded Clam Shells 10 Banded DeadBug (band around the mid-foot) 10 Each Alternating Jumping Lunge  -5 Minute Cap A2- 7 Rounds of: 60 Seconds Row…

WOD 06/09/16

8 Minutes of Hip/Hip Mobility (Click links for details) A1- WU- 3 Minutes Bike @70-80% RPE + A2- NFT- 100' Walking Lunges/100' Bear Crawl/25 Tuck Up/25 SuperMan B1- D.B. Bulgarian (rear foot elevated) Split Squat- 4 Sets of 5-8 Reps…

WOD 06/06/16

8 Minutes of Shoulder/Hip/Rack Mobility (Click links for details) A- WU- 90 Second Row @50% RPE + 1K Row T.T. @ 100%=Race Pace (Damper: 0-150#=2/150-200#=3/200#+=4) B1- Push Press- 8/8/8/8 (1/1/X/1); 30 Seconds Rest B2- Weighted Pull…

WOD 06/05/16

8 Minutes of Shoulder/Hip/Thoracic Mobility (Click links for details) A- WU- 400M Run (@ 800M Pace) + 2 RNFT- 10 Each D.B. Bent Over Row (HBD) Standing D.B. Press Squat Jump B- Power Snatch + Snatch (Pos 2)- 12 Minutes To A Challenging…

WOD 06/04/16

8 Minutes of Back/Shoulder/Calves Mobility (Click links for details) A- WU- NFT- 2 Minutes Bike or Row (@6 minutes sustainable pace) + 30 Banded Glute Bridge (Tempo:2/0/1/1) 50' Crab Walk 21 HRPU (Tempo:2/0/1/1) B1- DeadLift- 5/5/5/5…

WOD 06/02/16

8 Minutes of Hip/Hip Mobility (Click links for details) A1- WU- 3 Minutes Bike @70-80% RPE + A2- NFT- 100' Walking Lunges/100' Bear Crawl/25 Tuck Up/25 SuperMan B- Pistol (Tempo:2/1/1/1)- 6 Each Leg EMOM for 10 Minutes or 10 Minutes…