WOD

04.23.14 WOD

Warm Up: – 400 M Row – High Knees (Down) – Butt Kickers (Back) – 10 Goblet Squats – 10 Pumps – 50 Singles Repeat Skill: – 3 Attempts to establish a max broad jump  WOD: 4 Round of: – 2 Minutes Double Unders – 2 Minutes Russian Kettlebell Swings (24/16) Rest 30 seconds between [...]


April 22nd, 2014 | Comments (0)

04.22.14 WOD

Warm up: – 400 M Run – 10 Pass Thru – 5 pvc circles right then left – 10 Slow squats – Inch worm down – 50 Double Unders Repeat Mobility Drill: – Partner hip band stretch (couch position) SWOD: Snatch Deadlift 2×3 @80%, 2×3 @85%, 2×3 @90% CWOD: 6 Rounds of: – 10 Box [...]


April 21st, 2014 | Comments (0)

04.21.14 WOD

Warm Up: Group warm up – Ankle Circles (clockwise/counter clockwise for all) – Knee Circles – Hip Circles – Shoulder Circles  – 400 M Run Mobility Drills: – Shoulder mobility WOD: 10 rounds of : - 1 minute of rowing - Rest 15 seconds - 30 seconds of shoulder press (95/65) - Rest 15 seconds Score is your total [...]


April 20th, 2014 | Comments (0)

04.18.14

Warm Up 200 meter row 10 ripid toe touch 10 good mornings pvc or bar 10 OHS pvc or bar walk pull knee to chest (down) walk pull heel to butt (back) 1 minute airdyne   Cash In 800 meter run   Cindy “ish” 10 min AMRAP 5 pull ups 10 HR push ups 15 [...]


April 17th, 2014 | Comments (0)

04.17.14

 Warm Up 400 M Run or Row 10 Pass Thru 5 pvc circles right then left 10 Slow squats Inch worm (down) Bear Crawl (back) 50 Double Unders repeat   SWOD Deadlift 50% x 10 60% x 8 70% x 5 80% x 3  85% x 2 x 2 WOD – EMOTM for 6 Minutes  [...]


April 16th, 2014 | Comments (0)

04.16.14

Warm Up 400 Meter Run 10 Pass Through 10 PVC Good Mornings 10 Pumps 10 Goblet Squats (hold at bottom 3 seconds) Waiter Walk (down and back each arm) Lizard Crawl (down) Samson Stretch (back) repeat   Skill Agility Drill http://youtu.be/JMRL50WPrmA   Tabata Time Wall Balls (20/14) Ab Mat Sit Ups Calorie Row Box Jumps [...]


April 15th, 2014 | Comments (0)

04.15.2014

Warm up Butt kickers (down) Skip high knees (back) 5 pvc comp 10 air squats slow and controlled 10 ring rows 10 sit ups 10 kb shoulder press (5 ea. side) 10 kb windmills (5 ea. side) repeat   SWOD Squat Cleans 5x5x3x3x1x1 Concentrate on right foot work and dropping under the bar http://youtu.be/VIUufMHQA4A   [...]


April 14th, 2014 | Comments (0)

04.14.14

Warm Up 400 meter row 10 pass through 10 PVC OHS 10 PVC overhead lunge 10 pumps 10 push ups Band shoulder stretch   Skill 3 rounds 20 ea. Handstand holds Headstand holds Practice handstand walk as far as possible.   WOD For time: 10-9-8-7-6-5-4-3-2-1 HSPU Hang power snatch (95/65) Toes to bar   Mobility [...]


April 13th, 2014 | Comments (0)

04.11.14

Warm Up: 200 M Run 10 PVC Pass through complex 10 KB windmills 10 KB presses 10 pumps 10 ring rows Repeat Skills: Scapular pull up 3 sets of 10 reps with 10 second hold on last rep of each set. Kipping progression WOD: Benchmark “Nicole” 20 min. AMRAP 400 M Run  Max rep pullups [...]


April 10th, 2014 | Comments (0)

04.10.14

Warm Up/ Skill: Inch worms down Bear crawl back Dynamic lunge down Samson lunge back 10 pumps 10 GHD hip extensions 10 bar back squats Repeat SWOD: Back squat 5-5-3-3-1-1-1 Progressive  Conditioning:  4 RFT 10 Thrusters (95/65) 20 Barbell lunges in front rack (95/65) 30 Wall balls (20/14) Core work: Tuck hold 30 sec. x [...]


April 9th, 2014 | Comments (0)