WOD20180831

Mobilize, then: 2 sets of: 5 inchworms (keep feet in place, walkout/walk back up) 5 narrow grip OHS w/ empty barbell (narrower than regular snatch grip, if you can get to jerk grip, awesome) Crossover Symmetry victory x 10 reps A.) every 2 for 12 minutes 2 hang snatch @70-75% (use blocks if possible) B.) [...]

By |2018-08-30T22:56:44+00:00August 30th, 2018|

WOD20180830

Mobilize, then... 2 sets of: 10 cal assault bike :30 side plank (each side) 5 strict pull-ups A.) every 3 for 12 (4 sets) 10 strict press (barbell) * build and aim for 2 heavy working sets B.) Every 2 for 30 (alt, 3 sets each) 1) row 400/350 2) 30 wallballs 3) 400 m [...]

By |2018-08-30T02:35:02+00:00August 30th, 2018|

WOD20180828

Mobilize, then: 2 sets of: 10 scap push-ups 10 push-ups 10 box jumps 15 kB swings A. EMOM 6 (alt) (3 sets each) 1) nose to wall handstand hold x:30sec 2) 8 kick up to handstands (regular way) EMOM 5 3 strict deficit hspu (as deep a deficit a possible) B.) 3 x 5 deadlift [...]

By |2018-08-27T23:03:07+00:00August 27th, 2018|

WOD20180827

Mobilize, then: 2 sets: 3 line duck walk 30 mountain climbers 8 strict pull-ups A.) 6x3 front squats @ 2311 1-2 @65% 3-4 @70% 5-6 @ 70+% B.) every 2 for 12 2 hang snatch (full) * build in weight C.) 4 sets of: 3 line sled push 170/100 old 100/70 15 C2B pull-ups 3 [...]

By |2018-08-26T20:20:39+00:00August 26th, 2018|

WOD20180824

Mobilize, then: 2 sets of: 5 inchworms 10 banded pass-thrus in ohs 10 t2b A.) every 2 for 12 High hang snatch + hang snatch B.) EMOM 10 (alt) 1) farmers carry 10 lines 70’s/50’s 2) ab- wheel rollouts x 10 C.) 3 sets each of: 10 skull crushers 10 bicep curls 20 v-ups

By |2018-08-23T22:59:49+00:00August 23rd, 2018|

WOD20180823

Mobilize, then: 2 sets of: :30 sec plank Kneeling single arm db press (each arm) 10 banded good mornings A. Every :90 sec for 7 sets 1 behind the neck jerk (stay light and work on position) B.) every 2 minutes for 30 minutes (alt) 1) 23/18 cal assault bike 2) 30 air squats + [...]

By |2018-08-22T15:20:49+00:00August 22nd, 2018|

WOD20180821

Mobilize, then: 2 sets of: 3 line plank walk 15 kB swings (full) 10 kB front squats A.) 15 donkey kicks (back to wall, finish in normal HSPU position 3 sets of 5-10 Strict HSPU * rest as needed* B.) 6 x 3 front squat @ 2311 1-2 @ 65% 3-4 @ 70% 5-6 @ [...]

By |2018-08-20T22:50:41+00:00August 20th, 2018|

WOD20180820

Mobilize, then: 2 sets of: 15/12 cal assault bike 5 large ring swings (keep tight and long body) Then: 10 pop swings on rings (reset when needed) 5 peek-a-boo swings (singles) EMOM 5 2-5 ring MU * scale to jumping ring MU A.) every 2 for 12 1 mid-thigh clean pull + 1 mid-thigh clean [...]

By |2018-08-19T20:25:41+00:00August 19th, 2018|

WOD20180817

Mobilize, then: 1 set of: Crossover symmetry activation protocol Then: 20 thrusters with dumbbells (light) A.) every :90 sec for 12 minutes 1 jerk with 3 sec pause in dip and 3 sec pause in catch (stay light and work on positioning and balance) B.) every :90 sec for 23 minutes (5 sets alternating movements) [...]

By |2018-08-16T22:08:27+00:00August 16th, 2018|

WOD20180816

Mobilize, then: 2 sets of: 5 box jumps :30 sec side plank (each side) 10 banded good mornings 10 banded pass thrus in OHS A.) 6 sets of: 1 high hang snatch + mid thigh snatch + hang snatch (right above knee) * 2 sec in each position and 2 sec pause in catch position, [...]

By |2018-08-15T15:21:10+00:00August 15th, 2018|