Tag Archives: Week 2

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 8/3/17

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 […]

Workout of the Day | Saturday 7/8/17

Saturday 7/8/17, Week 2/Block 2 Metcon Prep 6:00 with a partner 8 Wallballs each 8 Russian Swings each 4 Pull-ups each Partner Conditioning 12 RFT with a partner: 10 Thrusters (95, 65) 10 KBS (53, 35) 10 Pull-ups *One athlete complets a full round at a time Rx+:(C2B Pull-ups) L3: (75, 55) L2: (65, 35) […]

Workout of the Day | Thursday 7/6/17

Thursday 7/6/17, Week 2/Block 2 Conditioning In teams of 2: For time (under 35min cap): Run 1 Mile 100 Overhead Squats or Front Squat(75, 55) Run 800 Meters 100 Power Snatches (75, 55) or KBS Run 600 Meters L3: (65, 35) L2: (55, 25) L1: (45, 25) 35:00 Cap. One person works at a time. […]