WOD – 9-1-16

WARM-UP 1 min Singles rest :30 1 min Doubles 25 Abmat Situps 10 Airsquats *shoulder and hip mobility STRENGTH/PLYO 3 Sets A1. Stick Jump overs x 4 reps (bounding) A2. Double KB OHS x 8 reps A3. [...]

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WOD – 8-31-16

WARM-UP In 12 mins Casualluy Accumualte 8 TGU / side (24/16) – should take at least 30 seconds / side spend 10 min w shoulder and lat mobility WOD  3 Rounds for time: 800m run 20 KB swings [...]

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WOD – 8-30-16

WARM-UP In 12 min Accumulate: 3 min of a ring plank 4 min of HS hold STRENGTH Build to a heavy but perfect 1 shoulder press + 2 push press WOD Every 3 mins x 6 sets 250/200M row 8 burpees over [...]

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WOD – 8-28-16

WARM-UP 250m row x 3 after each set: 10 walking lunges 10 pushups 10 strict knee ups SWOLE SESSION 3 sets 8 bulgarian split squats each leg 10 weighted pushups 12 rear delt flys WOD 20 cal AB [...]

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WOD – 8-27-16

WARM-UP 800m run review and drill all movements WOD 35 min AMRAP 30 Power Cleans (135/95) 40 Wall Balls (20/14) 800m Partner Run 30 Pull-ups 40 Burpee-over-bar 400m Partner Sandbag Run (one each) [...]

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WOD – 8-26-16

WARM-UP 1200m row at last weeks 1k pace STRENGTH Build to a heavy 3 pos clean for the day – b.knee/a.knee/mid thigh WOD 4 rounds 400m row 12 TTB 4 squat clean thrusters (155/105) 6/4 Bar MU [...]

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WOD – 8-25-16

WARM-UP COACHES CHOICE STRENGTH 3 sets A1. Max distane Broad Jump x3 A2. KB or DB goblet squat – HEAVY x 20 @ 20×1 A3. 20 weighted situps with db behind head WOD 21-15-9 push jerks [...]

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WOD – 8-24-16

WARM-UP easy 400m run then: PVC pipe and empty barbell snatch work *pulls, snatch balances, footwork. STRENGTH Build to a heavy but perfect form double power snatch (not tng) (rest :10 bt lifts) [...]

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WOD – 8-23-16

WARM-UP 250m row 1 min singles 250m row 1 min doubles STRENGTH 3 attempts – 10 strokes to find lowest 500m pace after each attempt: 5 SA DB press (20×1) :30 star side plank each side [...]

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