Category Archives: WOD

Friday 09.04.15

WARM-UP PVC Mobility 3 Rounds of: 10 Jumping Squats 10 PVC OH Squats 20 Mountain Climbers Mobilize and Stretch OLY Snatch Balance 3 X 2 @ 65% of 1RM Snatch 3 X 1 @ 70% of 1RM Snatch 3 X … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Friday 09.04.15

Thursday 09.03.15

WARM-UP PVC Mobility 2 Rounds of: 250m Row 5 Empty BB Good Mornings 5 Empty BB Jerks 5 Empty BB Bentover Rows OLY Split Jerk Push Press 4X3 * increasing weight each set METCON 14:00 EMOM Even: 5 Pull-ups – … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Thursday 09.03.15

Wednesday 09.02.15

WARM-UP PVC Mobility 3 Rounds of: 20 Slam Balls 10 Walking Lunges 10 Money Makers 5 Push-ups STAMINA 2 X 400m Run w/ 1:00 Rest METCON 10:00 AMRAP 2 DB Man Makers (No renegade row) 4 Alt. DB Power Snatch … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Wednesday 09.02.15

Tuesday 09.01.15

WARM-UP PVC Mobility 300m Row 2 Rounds of: 10 V-ups 10 MB Squat Cleans 10 Band Pull-aparts SKILL L-Sit Build-ups 6:00 EMOM 5 Second hold 10 Second hold 15 Second hold – keep adding 5 seconds until you can’t METCON … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Tuesday 09.01.15

Monday 08.31.15

WARM-UP PVC Mobility 200m Jog 2 Rounds of : 20 Plank Position Shoulder Taps 15 Air Squats 10 Supermans STRENGTH Back Squat 3 X 8 – building from 8/17 METCON 4 RFT: 3 Wall Climbs 10 K2E 25 Double Unders … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Monday 08.31.15

Sunday 08.30.15

Open Gym 10:00am – noon

Posted in WOD | Comments Off on Sunday 08.30.15

Saturday 08.29.15

9:15am Team WOD 2 person teams – athletes work at the same time; teams choose which station to begin on 2:00 max effort calorie row 1:00 rest 2:00 max effort plate weighted lunge steps 1:00 rest 2:00 max effort t2b … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Saturday 08.29.15

Friday 08.28.15

WARM-UP PVC Mobility 3 Rounds of: 10 Dumbbell Thrusters 5 Ring Rows 200m Jog SKILL 10:00 of HS Walk practice F/E: Kicking up to the wall P: HS Walks toward Wall C: HS Walks out in free space METCON 30-25-20-15-10-5 … Continue reading

Posted in WOD | Tagged , , , , , , , , | Comments Off on Friday 08.28.15

Thursday 08.27.15

WARM-UP PVC Mobility 3 Rounds of: :20 Static or Rocking Hollow Hold 10 Reverse Lunges 10 Red Band Press STRENGTH Strict Press 2 X 5 @ 70% of 1RM 2 X 3 @ 75% of 1RM 2 X 2 @ … Continue reading

Posted in WOD | Tagged , , , , , , , , , | Comments Off on Thursday 08.27.15

Wednesday 08.26.15

WARM-UP PVC Shoulder Mobility and Good Mornings 3 Rounds of: 10 Overhead Squats (PVC or Empty BB) 5 Slow Descent Push-Ups 10 Slam Balls OLY 3:00 AMRAP of :25 Hang Power Snatch @ 65% of 1RM Snatch rest :35 each … Continue reading

Posted in WOD | Tagged , , , , , , , , , | Comments Off on Wednesday 08.26.15