WOD20181001

Mobilize, then: 2 sets: 10 single leg glute bridges (each) :30 sec plank (hold it hard!) 5 squat jumps (explosive) A.) 5x3 front squat every 2:30 1-3@75% 4-5@80% B.) 7x 1 clean lift off + 1 clean * try to build to 85-90% C. 3 rounds for time: 25/20 cal bike 6 ring mu or [...]

By |2018-09-30T15:50:13+00:00September 30th, 2018|

WOD20180928

Mobilize, then: 2 sets of: :30 sec side plank (each side) 5 narrow grip ohs (light) 5 hang snatch high pulls (light) A) Every 2 for 14 Snatch pull + snatch *start at 60% and build (goal would be 85%) B) 21-15-9 Dumbell snatch (alt arms) 50/35 Burpee over dumbell C) 3 sets of: 15 [...]

By |2018-09-27T23:18:53+00:00September 27th, 2018|

WOD20180927

Mobilize, then: 2 sets of: 10 behind the neck presses (empty barbell) 10 step back lunges (empty barbell) 10 squat jumps (empty barbell on back) A.) EMOM 10 1 jerk dip + 1 jerk (off blocks if possible) Start moderate and build, want to work speed and positioning, so we don’t want to go to [...]

By |2018-09-26T17:55:41+00:00September 26th, 2018|

WOD201809225

Mobilize, then: 1 set: 5 inch worms 10 box jumps 6 line alligator walk 25 kB swings A.) EMOM 10 (alt) 1) 5 kick to handstand on wall 2) :40 sec of kicking into freestanding handstand + walking if possible 4x3 deficit negative hspu (3-5 sec descent) B.) 4x3 snatch grip deadlift @ 65% of [...]

By |2018-09-24T23:17:01+00:00September 24th, 2018|

WOD20180924

Mobilize, then: 2 sets of: 10 single leg glute bridge (each leg) :45 sec hand plank w/leans forward to stretch wrists 10 band pull-a-parts A.) 4x4 front squat @70-75% *rest 2:30 between B.) every :90 sec for 12 min 1 clean pull + 1 clean * try to build to 80% C.) every 2 for [...]

By |2018-09-23T23:47:53+00:00September 23rd, 2018|

WOD20180921

Mobilize, then: 10 pass thrus w/pvc :30 sec side plank (each) 5 box jumps 30/24 A.) 4x3 narrow grip OHS * can build in weight, but position/mobility/stability above all Every 2 for 12 1 snatch pull + 1 snatch *try to build to 80% B.) Every 3 for 12 (4 sets) 3 reps @80-85% C.) [...]

By |2018-09-20T21:18:43+00:00September 20th, 2018|

WOD20180920

Mobilize, then: 5 inchworms 10 dumbbell thrusters (light and slow) :30 sec side plank A.) 4x5 Strict press at 75-80% Then... 1x8 @ 70% B.) 21 EMOM (alt) 1) 3 deadlift 275/185 + 6 burpees over Bar 2) 30 dubs + 1 rope climb 3) 10 T2B Immediately after: (starting at 21 min mark) 3 [...]

By |2018-09-19T01:12:50+00:00September 19th, 2018|

WOD2180918

Mobilize, then: 2 sets of: 10 scap push-ups 10 push-ups 10 step back lunges 20 kb swings (full) A.) 3 sets of: 20 handstand marches (facing wall or freestanding if possible) *rest as needed 6 EMOM 3-5 strict hspu B.) for time: 50 dubs 25 C2B pull-ups 50 wall-balls 25 C2B pull-ups 50 dubs Rest [...]

By |2018-09-17T23:08:46+00:00September 17th, 2018|

WOD20180917

Mobilize, then: 2 sets of: 10 cal row 10 goblet squats :30 sec plank with forward reach and touch A.) Every 3 for 15 5 front squats Sets 1-3 @70% Sets 4-5 @75% B.) 8 x 1 hang clean (off blocks if possible) *start at 65% and build to heavy C.) 3x3 clean pull @110% [...]

By |2018-09-16T19:14:54+00:00September 16th, 2018|

WOD20180914

Mobilize, then: 2 sets of: CS pull-downs x 10 Banded lateral walks x 10 each direction Mountain climbers x 30 Step back lunges x 10 A.) EMOM 5 3 strict weighted pull-ups B.) 4 x 4 back squats @ 80-85% * rest 2:30 between C.) 8 amrap 30 double unders 10 power snatch 75/53 3 [...]

By |2018-09-13T23:12:34+00:00September 13th, 2018|