WOD20191127-29

Mobilize, then: Good warmup! And then: “12 days of Thankfulness” 1 bar mu (C2B) 2 C2B (pu) 3 T2B 4 hspu 5 box jumps 6 kB front rack lunge (55/35) 1kb (3 each leg) 7 goblet squats (kb) 8 kB swings 9 kB deadlifts 10 burpees 11 ghd sit-ups 1200 m row *1, then 1+2, [...]

By |2019-11-24T13:06:04+00:00November 24th, 2019|

WOD20191126

Mobilize, then: CS activation 20 cal bike 20 cal row and finish with… Unweighted Barbell Strict Press x 5 reps Push-Press x 5 reps Power Jerk x 5 reps Split Jerk x 5 reps A. Three sets of: Press in Split Jerk Position x 3-5 reps Rest as needed and then … Eight sets of: [...]

By |2019-11-24T13:05:58+00:00November 24th, 2019|

WOD20191125

 Mobilize, then: A. Every 90 seconds, for 4:30 (3 sets): Snatch press from bottom of ohs x 5 reps Build over the course of the 3 sets. Followed by…. Every 2 minutes, for 8 minutes (4 sets): 2 Overhead Squats @ 3211 Then: Every 2 minutes, for 8 minutes (4 sets): Snatch lift off [...]

By |2019-11-24T13:05:50+00:00November 24th, 2019|

WOD20191122

Mobilize, then: 2 sets: :30 sec band pull-a-parts :30 sec v-ups :30 ski erg A. Every minute, on the minute, for 5 minutes (5 sets) of the complex: Wall climb x 1 rep + Hand plank x 10 seconds Followed by. . . Every minute, on the minute, for 6 minutes (3 sets) complete: 1 [...]

By |2019-11-21T23:31:50+00:00November 21st, 2019|

WOD20191120-21

Mobilize, then: 2 sets of: 10 cal ski erg 20 shoulder taps in plank position 10 box jumps A. Four sets of: 1-1-2 Dumbbell Bench Press x 8 reps Rest 90 seconds Kettlebell Rows x 6 reps each arm @ 21X0 Rest 90 seconds B. “The Chief” Against a three-minute running clock, complete as many [...]

By |2019-11-20T14:48:19+00:00November 20th, 2019|

WOD20191119

Mobilize, then: 2 sets: 10 bird dogs (each side) 3 deep squat progressions 5 behind the neck presses (empty barbell) A.) 5 sets: (building to heavy) 3 push press + 5 front squat * rest as needed B. 3 sets: (alt between) 20 steps death march 10 banded pull-throughs * rest :45 between exercise, and [...]

By |2019-11-19T00:36:27+00:00November 19th, 2019|

WOD20191118

Mobilize, then: Two sets of: Row 300 meters Push Press from Behind the Neck x 30 seconds (empty barbell) Good Mornings x 30 seconds (empty barbell) A. Every :90 sec for 12min (8 sets) 2 Mid-thigh hang snatch + 2 ohs * build as you go but move well! B. Every 6 minutes, for 24 [...]

By |2019-11-17T21:33:34+00:00November 17th, 2019|

WOD20191115

Mobilize, then: Three sets of (not for time): Assault Bike x 15 calories Plank shoulder taps x Max Reps in 30 seconds A. Every 90 seconds, for 9 minutes, complete (6 sets): 2 Snatch Lift-Offs + Snatch Grip Deadlift with a 6 second descent @ 90-100% of 1-RM B. Five sets of: 12 Front-Racked Alternating [...]

By |2019-11-15T03:03:44+00:00November 15th, 2019|

WOD20191113-14

Mobilize, then.... 2 sets: 10 cal ski erg 8 T2B 6 push-ups A. Three sets of: Trap bar deadlifts x 8-10 reps Rest 30 seconds Strict Pull-Ups x 8-10 reps Rest 90 seconds B. Take 12 minutes to build to today’s 5-RM Single-Arm Dumbbell Press Alternate arms as you’re building, and start with your non-dominant [...]

By |2019-11-13T01:23:05+00:00November 13th, 2019|

WOD20191112

Mobilize, then: CS activation (slow and controlled) 2 sets of: 10 barbell good mornings (empty) 10 hollow rocks 10 band pull-a-parts A.) 3x20 steps death march (any weight, this recovery work, trying to really target hamstrings and flutes) * rest :90 sec between B.) ghd “Annie” 50-40-30-20-10 double unders 25-20-15-10-5 ghd sit-ups *alternate between dubs/sit-ups, [...]

By |2019-11-12T00:17:49+00:00November 12th, 2019|