Category Archives: WOD

Thursday 07.30.15

WARM-UP PVC Mobility 200m Jog 3 Rounds: 10 1/4 Squat Jumps 10 Band Press 10 Active Shoulder Hangs STRENGTH Strict Press 1-1-1-1-1 METCON For Time: 500m Row 21 Hang Power Cleans 500m Row 15 Hang Power Cleans 500m Row 9 … Continue reading

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Wednesday 07.29.15

WARM-UP PVC Mobility 400m Row 2 Rounds of: 10 MB Squat Cleans 10 Straight Leg Sit-ups 10 Empty BB Deadlifts STAMINA 1:00 ME Box Jumps 1:00 ME Slam Balls 1:00 ME Sit-ups Total Reps METCON “Snatch Chief” 5 X 3:00 … Continue reading

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Tuesday 07.28.15

WARM-UP PVC Mobility 3 Rounds of: 5 Arm Circles Each Direction 10 Push-ups 10 Band Pulls toward Face 10 Squat Jumps SKILL 10:00 of Upside Down Work HSPU, HS Walks, Shoulder Taps METCON 21 Wall Ball 21 Ring Dips 400m … Continue reading

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Monday 07.27.15

WARM-UP PVC Mobility 2 Rounds of: 200m Jog 10 Air Squats :15 Bottom Squat Hold :30 Plank Hold STRENGTH Back Squat 1-1-1-1-1 METCON 20:00 EMOM Min 1: 12/10 Cal Row Min 2: 15 KB Swings Min 3: 100m Shuttle Run … Continue reading

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Sunday 07.26.15

Open Gym 10:00am – 12:00 noon

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Saturday 07.25.15

Team WOD: 400m kb carry – 100m at a time, partner rides – switch at turn around 50 burpees 150 kb swings 125 kb sdhp 100 partner leg throws 75 kb swings 50 sdhp 25 partner leg throws 50 burpees … Continue reading

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Friday 07.24.15

WARM-UP PVC Mobility Coach Lead Dynamic Warm-up Shoulder Mobility Hip Mobility OLY Jerk 2-2-2-2-2 * Increasing load each set METCON 5 RFT: 10 Deadlifts 10 Pistols F: 135/95# or

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Thursday 07.23.15

WARM-UP PVC Mobility Row 250m 2 Rounds of: 10 Money Makers 10 Push-ups 10 Lateral Lunges SKILL Athlete’s Choice 8:00 EMOM 1: Skill 1 X Reps 2. Skill 2 X Reps METCON 15:00 running clock Every 3:00 complete: 200m Run … Continue reading

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Wednesday 07.22.15

WARM-UP PVC Mobility 400m Jog 2 Rounds of: 5 Leg Swings 5 Arm Circles Forward/Backwards 10 Lunges STAMINA 4 X 250m Sprint Rows * Record Best time METCON 10:00 EMOM Double Unders T2B E: 20 Singles; 5 T2Pole F: 10 … Continue reading

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Tuesday 07.21.15

WARM-UP PVC Mobility 20 Burpees 3 Rounds: 10 Squat Hops 10 Behind the Neck Band Pull aparts 10 Hanging Active Shoulders STRENGTH OH Squat 2-2-2-2-2 * increasing load each set METCON 2:00 AMRAP 20 Sit-Ups 20 Supermans ME Thrusters Rest … Continue reading

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