WOD20190227-28

Mobilize, then: 2 sets: 5 scap pushups 10 pushups 10 banded good mornings A.) 3x3 deadlift at 75% of 1rm B.) spend 8-10 minutes working on hand stand walking/kicking to free standing handstand . C.) Diane 21-15-9 Deadlift 225/155 HSPU D. Three sets of: Banded last pull-downs x 8-10 reps Rest as needed Band Pull [...]

By |2019-02-27T01:53:17+00:00February 27th, 2019|

WOD20190226

Mobilize, then: 2 sets: 5 strict pull-ups 10 cal assault bike 5 inch worms :30 side plank (each side) A. Take 15 minutes to find a 1rm Front Squat B. 7 sets of: Power clean + clean and jerk * start at 65% and build C. 3-4 sets: 20 burpee box jump overs 15 C2B [...]

By |2019-02-26T02:00:38+00:00February 26th, 2019|

WOD20190225

Mobilize, then: 2 sets: 25 jumping jacks 20 mountain climbers 15 kB swings 10 btn presses in ohs (light) A.) every 2 for 16 2 snatch (*goal is to build to a 2rm) B.) 3 x 6 reps (each leg) Bulgarian split lunges w/barbell on back * try to go heavy, rest as needed C.) [...]

By |2019-02-24T18:22:53+00:00February 24th, 2019|

WOD20190222

Mobilize, then: 2 sets: 10 hip extension on ghd 10 T2B 10 thrusters w/dB (light) A.) strict press 8x1 Build to a 1rm B.) 19.1 15 min amrap 19 wall-balls 20/14 19 cal row

By |2019-02-22T01:54:15+00:00February 22nd, 2019|

WOD20190221

Mobilize, then: CS activation protocol 2 sets: :30 sec side plank (each) 20 banded kb swings A.) EMOM 5 2-6 strict hspu Four sets of: Single Arm DB Rows x 6-8 reps Rest 60 seconds Ab-Wheel Roll Outs x 12-15 reps Rest 60 seconds C. For time: 5 Ring Muscle-Ups 10 Deadlifts (185/155 lbs) 20 [...]

By |2019-02-20T00:00:06+00:00February 20th, 2019|

WOD20190219

Mobilize, then: 500 m row Then: 20 banded monster walks 20 banded lateral walks (each direction) 10 banded squats A. Every 2:30, for 15 minutes (6 sets): Front Squat x 1-2 reps *Sets 1-2 @ 80% *Sets 3-4 @ 85% *Sets 5-6 @ 90% B. Every 2:30 minutes, for 17:30 minutes (7 sets): Clean + [...]

By |2019-02-18T23:57:24+00:00February 18th, 2019|

WOD20190218

Mobilize, then: 2 sets: 5 inchworms 5 snatch grip push press 5 ohs 5 snatch balance :30 side plank (each side) A.) every :90 for 7 sets Snatch + OHS start at 60% and build B.) 3 sets of: :60 sec ass bike for cals Rest/transition :15 sec :45 sec C2B pull-ups Rest :90 sec [...]

By |2019-02-17T20:24:38+00:00February 17th, 2019|

WOD20190215

Mobilize, then: CS shoulder activation protocol 20 cal bike 3 deep squat progressions A.) 6x 2-3 reps of: Strict press @ 80-85% B.) 3 sets of: (alt) 10 DB front rack split squats (each leg) :rest 60 3 air chair swings (bar muscle up progression) C.) 10 amrap 3 bar MU 6 T2B 2 line [...]

By |2019-02-15T05:38:23+00:00February 15th, 2019|

WOD20190214

Mobilize, then: 2 sets of: 15 cal row 10 ring pushups :15 L hang from pull-up bar (accumulate if needed) A.) 3x3 speed DL @65% 3x3 DL @80% B.) for time: 60 bar facing burpees 50 deadlifts 225/155 40 cal row 30 wall-balls 30/20 C.) 2 sets: 6-10 strict pull-ups 1:00 plank

By |2019-02-13T15:43:12+00:00February 13th, 2019|

WOD20190212

Mobilize, then: 2 sets of: Inch worms x 5 Assault Bike x 10 calories Barbell Front Squats x 10 Hollow Rocks x 15 A. Every 2:30, for 15 minutes (6 sets): Front Squat x 2-3 reps *Sets 1-3 @ 80% *Sets 4-6 @ 85% B. Every :90 secs, for 12 min (8 sets): Clean & [...]

By |2019-02-11T23:53:51+00:00February 11th, 2019|