Month: September 2016

WOD – 10-1-16

WARM-UP 400m run 5-7 min mobility review and drill movements WOD 400 M Run Together 100 Push Press (split evenly) 95/65 50 T2B (Split Evenly) 100M OH Walking plate lunge 25/10 (PARTNERS LUNGE TOGETHER) 50 Cal Row (split evenly) 100 Power Cleans 400M Run Together 100 Burpees (split evenly)

WOD – 9-30-16

WARM-UP COACHES CHOICE STRENGTH Build to a heavy Power Snatch + 2 OHS WOD AMRAP 7 21-15-9 Deadlift (225/155) OHS (135/95)

WOD – 9-29-16

    WARM-UP COACHES CHOICE CONDITIONING 500m row x 5 – rest 2:00 WOD 40-30-20-10 – WallBalls (20/14) 10-15-20-25 – T2B  

WOD – 9-28-16

WARM-UP 10 burpees easy pace 10 air squats 10 box jump step down hip mobility calves STRENGTH 4 Sets 15 Kb Goblet Squats (ahap) 1 Lap Farmers Carry 25 banded tricep press downs WOD AMRAP 10 10 Cal Row 5 Burpee Box Jump Overs (24/20)

WOD – 9-27-16

WARM-UP 1 min singles rest :30 1 min doubles review and drill push press shoulder mobility STRENGTH 6 Sets A1. 2 push press (AHAP) (Building) A2. 7-10 strict t2b – rest :90 WOD 800m run 50 Doubles or 100 Singles 12 strict Def HSPU (45/25) 600m run 50 Doubles 12 kipping Def hspu (45/25) 400m …

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WOD – 9-26-16

WARM-UP 500m row 10 ring rows 10 air squats – hip mobility review squat cleans STRENGTH EMOM X 12 Build to a heavy Squat clean + Hang Squat Clean WOD 5 Squat Cleans (135/95) 10 C2B Pullups 5 SC (165/115) 10 C2B 5 SC (185/125) 10 C2B 5 SC (205/135) 10 C2B *every break on …

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WOD – 9-25-16

WARM-UP 500m row 1 min doubles review movements STRENGTH swole session 4 sets 10 double DB front raise 10 tricep kick backs each arm 20 partner leg raises WOD 1 min on 1 min off x 3 – doubles 1 min on 1 min off x 4 – heavy kb swings 1 min on 1 …

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WOD – 9-24-16

WARM-UP 400m run then review movements WOD 1 Round of Each Station 6 Minutes to Complete the Work @ Each Station Station 1 (0:00 – 6:00) 40 Back Squats (135/95) 400M Run Station 2 (6:00 – 12:00) 50 Toes-to-Bar 100 Double-Unders Station 3 (12:00 – 18:00) 30 Overhead Squats (135/95) 400M Run Station 4 (18:00 …

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WOD – 9-23-16

WARM-UP COACHES CHOICE STRENGTH 4 SETS 3 Weighted Strict Supinated Grip Pullups – no pull-ups = 3 negatives 31A3 tempo 15 Partner Assisted Leg Raises 15 DB Side Bends per side – rest 1:30   WOD “HEAVY HELEN” 3 rounds 400m run 21 russian kb swings (70/53) 12 c2b pullups

WOD – 9-22-16

WARM-UP COACHES CHOICE STRENGTH 500m row x 4 – sustainable pace rest 2 min WOD 21-15-9 HSPU Deadlift 50 doubles after every rd

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