Monthly Archives: July 2015

1029: Cindy

1030: WU: shoulder distraction, hip mobility drills and chest prep. WOD: Cindy – 20 minute amrap • 5 pull ups • 10 push ups • 15 squats GA: 3 jumping or banded strict pull ups, 4 HRPU, 8 squats STRENGTH: DL • 2×5@50% • 1X5@60% • 2×5@65% STRENGTH: Seated press – sit on the floor… Read More »

Category: WOD

1028: Double Hanger

1029: WU: chest, shoulder, back, calf and ankle mobility. STRENGTH: B. Press • 2×10@50% • 1X10@55% • 2X10@60% WOD: 3RFT Double Hanger Masters WOD. 50-54 @165/105 or 54-59@135/95 • 100 DU • 7 hang C&J GA: 75-100 SU, 10 hang power clean – push press 55/35

Category: WOD

1027:

1028: WU: Dynamic hip mobility work for 5-10 STRENGTH 1: BB Walking lunge (b. rack) • 4 X. Leave the rack facing the WB. Lunge to far post and back. Keep the weight on the light side. STRENGTH 2: B. Squat – Wide stance. Take your feet 1”to2” wider than your normal stance. • 2×5@50%… Read More »

Category: WOD

1026: LIft Oly or Body Weight Met-Con?

1027: WU: 5 rounds w/BB 3 DL, 3HPC, 3 Push press, 2-split jerk. 2 front squat STRENGTH/SKILL: C&J practice- 25 minutes to find a 1rep. Please allow for a quick demo and sufficient training time for veteran athletes. WOD: For precision. 10 min EMOM • 1 C&J 60% of Max Effort. Or 2 reps @… Read More »

Category: WOD

1025:

1026: WU: 3 rounds Hang on pu bar 30 seconds then 12 push ups, 10 kb high pulls f/mid thigh STRENGTH: 4X10M Walking lunges. Use any plate in the box. Hold to chest not overhead. WOD: 3RFT • 8 BAR MU or 18 CTB pull ups • Row 24 Cal • Run 400 m •… Read More »

Category: WOD

1024:

WOD: • 25 box jumps • 25 pull ups • 25 burpees • 25 kb swings 70/53 • 25 goblet squats 70/53 • 1000 m run • 25 goblet squats • 25 kb swings • 25 burpees • 25 pull ups • 25 box jumps GA: 15 reps instead of 25. 800 m run.

Category: WOD