WOD20181101

Mobilize, then: :30 sec side plank (each) 10 box jumps :30 sec hang (pull-up bar) A) 3 sets of: Rope climb mount x 2 * jump up, pull feet up and latch, then return to floor, focus on efficiency and technique EMOM 6 1 rope climb 2 sets of: 10 toes to rope B.) 3 [...]

By |2018-10-31T14:12:53+00:00October 31st, 2018|

WOD20181030

Mobilize, then: 2 sets: 15 cal row 10 pass thrus in ohs (band or pvc) 5 behind the neck presses in ohs A.) every 2 for 12 3 position snatch *hip/kneecap/floor Start @60% and build to 75% B. EMOM 12 1) 12 Cossack squats (kb in goblet pos) 2) 6 single arm standing dumbell presses [...]

By |2018-10-30T11:02:41+00:00October 30th, 2018|

WOD20181029

Mobilize, then: 20 cal assault bike 5 inch worms 20 kb swings A.) take 15 minutes to find: 5rm front squat B.) every 2 for 12 2 cleans @65-75% from mid-thigh (can use blocks) C.) 15 amrap 12 ground to overhead w/db’s 50’s/35’s 12 front rack lunges w/db’s 50’s/30’s 12 T2B 60 double unders

By |2018-10-28T15:52:55+00:00October 28th, 2018|

WOD20181026

Mobilize, then: 2 sets of: :30 sec side plank (each) 10 banded good mornings 10 med ball hamstring curls 10 band pull-a-parts (front 1st set,then overhead 2nd set) A.) every :90 sec for 18 min (3 sets each) 1) 8 snatch grip RDL’s 2) 6-8 seated db z-press 3) 6-8 supinated strict pull ups 4) [...]

By |2018-10-26T00:38:34+00:00October 26th, 2018|

WOD20181025

Mobilize, then: Crossover symmetry activation protocol Banded dead bug for :90sec (band around knees) Banded clamshell :45 sec each side Banded Straight leg raise :45 sec each side (lying on side) Banded Fire hydrant :45 sec each side A.) 24 partner Amrap 400 m run 20 power cleans 135/95 20 T2B * both partners run [...]

By |2018-10-24T13:55:40+00:00October 24th, 2018|

WOD20181023

Mobilize, then: 400 m run 5 inch worms 1:00 min in bottom of squat 15 push-ups 10 pull-ups A) 5 sets of: 40 Russian kB swings 55/35 :rest 60 sec 30 hollow rocks Rest :30 sec B) 5 sets of: 8 line sandbag carry (bear hug) 150/100 :rest :30 sec 8 line sled push/pull (4 [...]

By |2018-10-23T00:42:26+00:00October 23rd, 2018|

WOD20181022

Mobilize, then: 20 cal bike 1 min plank A.) 3 sets not for time: 3/2 rope climbs 3 wall-climbs :30 sec L-sit (accumulate if needed) B.) 3 x 16 (each leg) Bulgarian Split lunge (off box) * rest between legs C.) every 3 min for 15 250 m row 8 dips (ring or bar)

By |2018-10-21T14:03:20+00:00October 21st, 2018|

WOD20181019

Mobilize, then: 2 sets of: 3 line alligator walk 12 cal bike 15 banded kB swings A.) every :90 sec for 9 min (3 sets each) 1) 6-10 donkey kicks to wall 2) :30 sec split handstand hold (from wall climb position) * if you have handstand walks or are very close, spend the 9 [...]

By |2018-10-19T01:13:09+00:00October 19th, 2018|

WOD20181018

Mobilize, then: Crossover Symmetry activation protocol 5 box jumps 5 seated box jumps 5 depth jumps (drop off 12” box to land and jump on regular box) A.) EMOM 5 2-4 air chair swings (bar mu progression) Focusing on knee height EMOM 5 1-5 bar mu * scale to jumping bar mu B.) “Barbara” 5 [...]

By |2018-10-17T14:11:48+00:00October 17th, 2018|

WOD20181016

Mobilize, then: 3 sets of: 300 m row 10 lateral lunges 20 mountain climbers A.) 12-15 min to build to heavy single snatch B.) For time: 15 cal bike 15 power snatch 115/73 15 cal bike 15 power snatch 115/73 15 cal bike C. 3 sets: 5-8 barbell good mornings 10 dips (ring or bar) [...]

By |2018-10-16T00:31:52+00:00October 16th, 2018|