WOD 8/7/17

Monday, Week 3/Block 3 Mobility 60s Pigeon Pose on Box Each Side *This can be done on a 20, 24, 30″box. Strength 1) Front Squat Clusters: 6 x 1.1.1 (20s). Rest 2:00 – Re-rack weight and rest 20s between reps. Be re-racking the weight and resting between reps we should be able to work with some […]

WOD 8/6/17

Sunday, Week 2/Block 3 Mobility Softball x 30s each Glute Lax Ball x 30s each pec Strength EMOM 12: Minute 1: 10 Front Rack Reverse Lunges (135, 95) Minute 2: 5 Z-Press per arm using DB (weight of choice) Minute 3: 10 Barbell Rows (135, 95) Conditioning AMRAP 17: 30 Double Unders 15 Abmat Sit-ups 10 […]

WOD 8/5/17

Saturday, Week 2/Block 3 Warm-up Rowing x 6 Rounds w. partners – While one athlete rows the other two athletes complete 5 KBS/5 Burpee Team Conditioning In teams of 3: Row 3k Then, 5 Rounds of: 30 KBS (70, 53) 30 Burpees Then, Row 3k L3: (53, 35) L2: (45,25) L1: (35, 25 Russian Swings) […]

WOD 8/4/17

Friday, Week 2/Block 3 Warm up & Activation Glute Activation + Squat Mobility 2 Rounds of: 1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s. 1b) Wide Stance Goblet Squat x 5. Rest 10s. 1c) X-Band Walk x 20s each direction Strength 1) Wide Stance Box Squat: 8 x 3 @55-65%, every […]

WOD 8/3/17

Thursday, Week 2/Block 3 Skill Rope Climb Skill Work + Gymnastics Static Hold EMOM 10: ODD Minutes: 1 Rope Climb or Scaling Option. Adv: Legless RC EVEN Minutes: 20-30s Chest Facing Wall Handstand Hold Conditioning AMRAP 18: 40 2-Count Mountain Climbers 30 Air Squats 20 DB Hang Power Snatch (10 each side) 10 Box Jumps […]

WOD 8/2/17

Wednesday, Week 2/Block 3 Strength EMOM 12: ODD Minutes: 2 Split Jerks or 2 Push Jerk @75% EVEN Minutes: 15-20s Hollow Hold Conditioning 5 RFT: 12 T2B 9 Hang Power Cleans (155, 105) 6 S20H (155, 105) L3: (115, 75) L2: (Knee Lifts) (95, 65) L1: (Sit-ups) (55, 25) 10:00 Cap Extra Credit 1a) DB Hammer […]

WOD 8/1/17

Tuesday, Week 2/Block 3 Conditioning EMOM 40: Minute 1: 45s Assault Bike Minute 2: 45s Row Minute 3: 12 Burpees Minute 4: 100 Ft. Bear Crawl Minute 5: Rest Alternate Scaling Options: – Assault bike: 200 meter run Extra Credit, 5:00 5:00 of Static Stretching Training Intent – Metcon: The goal of this piece is breathing/pacing. […]

WOD 7/31/17

Monday, Week 2/Block 3 Mobility Banded Hip Mobility x 60s each – Attach band to rig and place in hip crease. Get tension on band while in a pigeon pose. Strength Sumo Deadlift: – Take 6-8 sets and work up to a heavy 2. – Beginners: 5 x 5 off floor. Adding weight if form […]

WOD 7/30/17

Sunday, Week 1/Block 3 Strength 1) Paused Back Squat: 5 x 3 (1 ct pause in bottom). Add weight each set. Rest 2:00 2) Power Snatch: 5 x 3. Rest 90s. Conditioning AMRAP 17: 5 Power Snatches (115, 75) 10 Push-ups 15 Air Squats 30 Calorie Row L3: (95, 65) L2: (75, 55) L1: (65, […]

WOD 7/29/17

Saturday, Week 1/Block 3 Partner Conditioning AMRAP 33 with a partner: 20 Hang Power Cleans (135, 95) 400 Meter Run 20 Bar Facing Burpees 400 Meter Run 20 T2B L3: (115,75) L2: (95, 65) (Knee Lifts) L1: (65, 35) (Sit-ups) (Burpees) Alternate Scaling Options: – Running: 500m Row, 90s Bike or Ski Erg, 60s Heavy […]