WOD20190401

Mobilize, then: 2 sets: 20 cal row 15 hollow rocks 10 pushups 5 strict pull-ups A.) every 2 for 10 min 4 front squats w/2 sec pause at bottom B.) 9 min amrap 3 cleans @ 185/123 6 bar-facing burpees 9 air squats C.) 2 sets: 30 reverse snow angels 30 hollow rocks

By |2019-03-31T20:20:56+00:00March 31st, 2019|

WOD20190329

Mobilize, then: 2 sets: 5 inchworms 10 step back lunges :30 nose and toes handstand hold (facing wall) A.) every :90 sec for 12 minutes 2 hang squat cleans * build in weight, but use these to focus on technique and positioning B.) 3 rounds for time: 20 burpees 100 dubs C.) 2 sets of: [...]

By |2019-03-28T23:16:49+00:00March 28th, 2019|

WOD20190328

Mobilize, then: 2 sets: 10 cal bike 10 pushups 10 banded good mornings A. Four sets of: Death March x 20 reps Rest 90 seconds B.) 8 minute EMOM 3-5 strict pull-ups + 5 box jumps 30/24 *rest 2 minutes, then: 10 minute EMOM (alt) 1) 200/150 m row 2) 15 pushups (scale this number [...]

By |2019-03-27T13:58:01+00:00March 27th, 2019|

WOD20190326

Mobilize, then: 2 sets of: 5 inch worms :30 sec side plank (each) 5 strict pull-ups 5 box jumps A.) 4x3 front squat w/2 sec pause at bottom * start light and build B.) for time: 800 m run 20 T2B 400 m run 20 T2B 800m run C.) 3 sets each: (alternating) 20 hip [...]

By |2019-03-25T22:57:50+00:00March 25th, 2019|

WOD20190325

The open is over! Congrats to everyone who finished it! * if you have any specific goals you would like to reach this year, let Aaron or any of the coaches know and we will set up a plan to help you reach those! Mobilize, then: 3 sets: 10 pushups 20 cal row 30 mountain [...]

By |2019-03-24T23:29:03+00:00March 24th, 2019|

WOD20190322

Mobilize, then: 2 sets of: 10 band pull-a-aparts 10 band good mornings 10 cal bike A.) 3 sets: alt 3 thrusters (heavier than wod weight) 3 strict pull-ups B.) 19.5 33-27-21-15-9 Thrusters 95/65 C2B pull-ups

By |2019-03-22T00:36:48+00:00March 22nd, 2019|

WOD20190320-21

Mobilize, then: Crossover symmetry activation 2 sets of: 10 step back lunges 20 mountain climbers 30 kB snatch (light/15 each arm) A.) 3 rounds for time: 400 m run 4/3 rope climbs B.) 3 sets alternating: 10 dips (ring or bar) 20 hip ext on ghd 30 hollow rocks

By |2019-03-20T05:09:58+00:00March 20th, 2019|

WOD20190319

Mobilize, then: 2 sets of: 5 inch worms 6 line bear crawl 7 T2B 8 med-ball hamstring curls A.) 5x3 deadlift Start at 60% and build to 80% B. 3 rounds: 400 single arm farmers carry 55/35 10 push press 135/95 * switch arms whenever you like on the farmers carry, not super worried about [...]

By |2019-03-19T00:18:36+00:00March 19th, 2019|

WOD20190318

Mobilize, then: :30 sec side plank (each) :30 sec reg plank 20 banded monster walks 20 banded lateral walks 20 banded good mornings (mini band around knees) 10 strict presses (empty barbell) A.) 5x3 front squat Start at 60% and build to 80% B. For total time: 50/40 cal row 30 thrusters 115/75 * rest [...]

By |2019-03-17T16:46:42+00:00March 17th, 2019|

WOD20190315

Mobilize, then: 2 sets: 5 inchworms 10 hollow body kips on pull-up bar (stay tight, activate shoulders) 15 cal row A. Take 10 minutes to build to a heavyish power snatch B.) 19.4 12 minute clock 3 rounds for time: 10 power snatch 95/65 12 bar facing burpees * rest exactly 3 minutes, then: 10 [...]

By |2019-03-15T00:38:01+00:00March 15th, 2019|