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…