Tag Archive for: squat

WOD 08/01/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A1- WU- 400M M.B. Jog (20/14#MB) @70% RPE (Sustainable Pace) A2- 2 RNFT of: 10 WallFacing Prisoner Squats 15 GHD Hip Extension 10 Banded DeadBug (Take shoes off) 10 Paces…

WOD 07/12/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A1- WU- 200M Run@ 70-90% RPE; 30 Seconds Rest A2- 6 Rounds of: 50M Sprint@95% Very Hard Pace; 1:10 Rest Between Efforts A3- NFT- 20 Each 10 Each OH Lunge (45/25#) 10 Each…

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 11/14/14

8 Minutes of Back/Hip/Ankle Mobility A- WU- 3 Rounds of 30 Seconds Each: Double Unders/Air Squat/Tuck Up B- Squat- Build To A 1RM   - 25 Minutes C- 3 RFT of: 16 D.B. Thruster (45/25x2)/16 WallBall (20-10'/13-9')/16 K2E   -15 Minute…

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 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 9/27/11

Warm Up: 6 rounds of Row 30Sec @ 90%; 60 Sec Rest For Time: 21/18/15/12/9/6/3 of Squat (95/65)/ Push Press (95/65)/ Sit Ups

WOD 9/27/11

Warm Up: 6 rounds of Row 30Sec @ 90%; 60 Sec Rest For Time: 21/18/15/12/9/6/3 of Squat (95/65)/ Push Press (95/65)/ Sit Ups

WOD 9/19/11

Warm Up- Coaches Choice Squat- 12/12 @65%1RM 25/20/15/10/5 RFT of: K.B. Swing (24/16kg)/ Squat Jump/T2B   Welcome Sophie Grace Donovan Born 9/13/11  7lbs 11oz   Congratulations Gregg!!

WOD 9/19/11

Warm Up- Coaches Choice Squat- 12/12 @65%1RM 25/20/15/10/5 RFT of: K.B. Swing (24/16kg)/ Squat Jump/T2B   Welcome Sophie Grace Donovan Born 9/13/11  7lbs 11oz   Congratulations Gregg!!

WOD 8/23/11

For Max Reps: 5 min Row for Calories 4 min Sit UPs 3 min KettleBell Swing (24/16kg) 2 min Squat (bodyweight/75% BW) 1 min Shoulder To Overhead (95/65lbs) 20/15/10/5/10/15/20 Double Unders Unbroken (1 Burpee Penalty for each fault)

WOD 7/4/11

Warm Up - Coaches Choice Squat - 1/1/1/1/1 20 Min AMRAP of - 7 HSPU's/ 12 L - Pull Ups  Happy 4th of July!

WOD 6/10/11

Squat - 10@50%1RM/ 8@60%/ 6@75%/ 4@80%/ 2@90% K.B. Snatch-WindMill - 4/4/4/4 each (max effort) L-Sit - 5 Attempts (max effort) [youtube http://www.youtube.com/watch?v=INaRMZ5Mqe4?rel=0&w=440&h=280]

WOD 5/28/11

2 RFT of: 200M Run Forward/200M Run Backward Squat- 3/3/2/2/1/1 Power Snatch- 5/3/2/1

WOD 5/2/11

Warm Up- Coaches Choice Squat- 5/5/5/5/5 Press- 3/3/3/3/3 1 mile Run Yesterday started May's Pistol Challenge.  Give me one pistol on each leg for everyday of the month.  Day 1 one, day 2 Two, etc.... 

WOD 4/18/11

Warm Up- Coaches Choice Death By- Push Up Squat- 5/5/3/3/1/1/1 4X400M Sprint Repeats

WOD 4/18/11

Warm Up- Coaches Choice Death By- Push Up Squat- 5/5/3/3/1/1/1 4X400M Sprint Repeats

WOD 4/5/11

Warm Up- Coaches Choice OverHead Squat- 1/1/1/1/1 Front Squat- 1/1/1/1/1 Squat- 1/1/1/1/1

WOD 4/5/11

Warm Up- Coaches Choice OverHead Squat- 1/1/1/1/1 Front Squat- 1/1/1/1/1 Squat- 1/1/1/1/1

WOD 2/23/11

50 Goblet Squats for time (1.5/1 pood) PVC Dislocate/Shoulder Mobility K.B. Press- 5/5/5/3/3/3 5 RFT of: 15 DeadLift (135/95)/10 Toes To Bar

WOD 2/23/11

50 Goblet Squats for time (1.5/1 pood) PVC Dislocate/Shoulder Mobility K.B. Press- 5/5/5/3/3/3 5 RFT of: 15 DeadLift (135/95)/10 Toes To Bar
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