Tag Archive for: strength

WOD 8/26/15

8 Minutes of Hip/Back/Ankle Mobility A- WU- 200M Run @50-90% RPE + 5 Rounds of: 30/30 Jingle Jangles B- For Time: 60 Box Jump Over (24/20 or 20/18/12") C- Squat- 5/4/3/2/1 (Tempo: 2/0/X/1-2, Challenge yourself but be sure to maintain…

WOD 4/15/15

8 Minutes of Shoulder/Back/Wrist/OH/Hip/Back Mobility A- WU- 200M Run + 5 Rounds of: 40 Yard Dash; 45 Seconds Rest Between Efforts B- Thruster- 15 Minutes To A Challenging Triple C- 12 Minute Ascending Ladder of: 1 Thruster @ 50% of…

WOD 4/9/15

8 Minutes of Ankle/Hip/Back Mobility A- WU- 2 Rounds of: 1 Minute Light Row; 30 Seconds Rest/1 Minute Double Under Practice; 30 Seconds Rest/1 Minute Max Reps Hollow Rock B- In 20 Minutes Complete As Much As Possible: 1K Row/800M Run/150…

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 1/2/14

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 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-…