WOD20190828-29

Mobilize, then: Two sets of: 30 seconds of Banded Pallof Hold (Left) 30 seconds of Banded Palloff Hold (Right) 30 seconds of Banded Monster walk (Left) 30 seconds of Banded Monster Walk (Right) 30 seconds of Donkey kick to box 30 seconds of KB Swings (to eye level) A. EMOM 6 minutes (2 sets) of: [...]

By |2019-08-28T13:10:53+00:00August 28th, 2019|

WOD20190827

Mobilize, then: A. Every 2 minutes, for 8 minutes, complete: Clean from 2″ below the knee + Jerk @ 70-73% followed by… Every 2 minutes, for 8 minutes, complete: Clean + Jerk @ 75-78% followed by… Every 2 minutes, for 4 minutes, complete: Clean pulls x 2 reps @ 90-95% Same complex as last week [...]

By |2019-08-26T23:42:44+00:00August 26th, 2019|

WOD20190826

Mobilize, then: Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) Barbell Warm-Up One set of, [...]

By |2019-08-25T17:47:08+00:00August 25th, 2019|

WOD20190823

Mobilize, then: 3 rounds: :30 sec plank pushup hold on rings 5 box jumps 15/12 cal ski erg A. Take 8-10 minutes to build up to 75% of your back squat, and then … Every 2 minutes, for 12 minutes, complete: Back Squat x 1 rep @ 80-90% B. Crossfit open 2019 #1 15 amrap [...]

By |2019-08-23T00:19:01+00:00August 23rd, 2019|

WOD20190821-22

Mobilize, then: Crossover symmetry activation 3 deep squat progressions A. One set of each: Movement 1 – Wall Slides x 20 reps @ 2020 Movement 2 – Wall-Facing Single Leg Thigh Tapsx 40 reps Followed by. . . Complete 3 rounds of: Push-up on 4 inch plates x 10 reps Double unders x 30-40 reps [...]

By |2019-08-21T13:50:36+00:00August 21st, 2019|

WOD20190820

Mobilize, then: Two sets of: Assault Bike x 30 seconds Lateral lunge x 5 reps each direction A. Every 2 minutes, for 8 minutes, complete: Mid-Thigh Clean + Jerk *Hold the mid-thigh position for 3 seconds, feel tension in the hamstrings followed by… Every 2 minutes, for 8 minutes, complete: Clean + Jerk followed by… [...]

By |2019-08-19T23:08:07+00:00August 19th, 2019|

WOD20190819

Mobilize, then: A. Every minute, on the minute, for 3 minutes (3 sets) snatch press from ohs position x 5 reps Build over the course of the three sets. Every minute, on the minute, for 3 minutes (3 sets): High snatch x 3 reps (light, fast) Every 2 minutes, for 8 minutes, complete: Mid-Thigh Snatch [...]

By |2019-08-18T14:27:34+00:00August 18th, 2019|

WOD20190816

Mobilize, then: Plank with foreword reach x10 Plank with lateral reach x10 Plank with forward touch x10 Plank with lateral touch x 10 Empty barbell 5x each: Press Push press Jerk A. Every 2 minutes, for 10 minutes (5 sets) of: 30-40 Double Unders 6 Power Jerks @ 60-70% of 1-RM Jerk* *Pause 1 full [...]

By |2019-08-15T19:41:40+00:00August 15th, 2019|

WOD20190814-15

Mobilize, then: A. Strict Handstand Push-Up Density For max reps: 90 seconds of Strict Handstand Push-Ups Rest 30 seconds 60 seconds of Strict Handstand Push-Ups Rest 30 seconds 30 seconds of Strict Handstand Push-Ups Note reps achieved for each set. B. Every 4 minutes, for 24 minutes (6 sets): Deadlift *Set 1 – 6 reps [...]

By |2019-08-14T16:59:17+00:00August 14th, 2019|

WOD20190813

Mobilize, then: CS activation Banded monster walks x 20 steps forward/20 steps backward Banded lateral walks x 20 steps each direction A. Take 15 minutes to build to a heavy Power Clean & Jerk. 5 EMOM 8 unbroken gto (135/95) *i want this to be unbroken sets, so stop at whatever you get if you [...]

By |2019-08-12T22:50:10+00:00August 12th, 2019|