2/1/17 WOD

2/1/17 WOD

Skill:(10 min) 100 Double Unders (2 min of Practicing Double Unders) 20 Russian KBS(heavier) 10 KBS 15-20 HSPU 100 Double Unders Technique: in 5 min : 5 reps @ 50%, 5 reps @ 55%, 5 reps @ 60%, 5 reps @ 65% Dynamic Effort: @ 55% : every 40 Sec Perform 3 reps of a Banded Shoulder […]

1/31/17 WOD

1/31/17 WOD

Skill: 10 min to building with a 2 rep Power Clean take 5 min to Practice Bar Muscle Ups or C2B Pull Ups or Kipping Technique: Fitness:15 min: BUild to Today’s Heavy 3 rep Back Squat and perform 5 sets @ that weight. Performance:8 min to build to 60% of your max Back Squat: D.E. 10 […]

1/30/17 WOD

1/30/17 WOD

Skill: 10 bird dog ea. Leg 10 firehydrants ea. Leg 10 roll & reach Pick drill + 100 m row (no feet straps) Technique: 3 rounds: 1-3 muscle ups 10 touch & Go deficit DL 200m Row (row hard w/out using the foot straps) D.L. CYCLE Week 9 (build  to you first working set in […]

1/27/17 WOD

1/27/17 WOD

Skill: Pick Drill x 2 , do not strap your feet in, be smooth and focus on keeping your heels down through the entire stroke, Like a Dead Lift, and following the handle back into the catch, NOT pulling yourself back with your legs. 20 slow and steady Air Squats, focus on screwing your feet […]

1/26/17 Recovery

1/26/17 Recovery

  Spend 5 min ea. working on Shoulder, Hip & Mid-Back Mobility “Movement Improvment” WOD -go by feel on the reps you choose -this is NOT for time, but for development 3 rounds not for time of:(5-10 reps) -Squat Therapy -Pull Ups (clean up your kipping/buterfly/Strict Banded) -Ring Dips -Double Unders (20-50 reps) -Pistols -Skin […]

1/25/17 WOD

1/25/17 WOD

Skill: 12 min Perform a minimum  of 10 reps at each movement in today’s WOD. Spend extra time at the movements you are weakest at. Technique: Jerk Werk! Hold every “catch” for 2 full seconds 3 sets: Jerk Balance x3 take 10 min to build to today’s heavy 1 rep Jerk  WOD: CHIPPER 40 KBS(55/35) […]

1/24/17 WOD

1/24/17 WOD

Skill: Burgener Warm Up PVC Burgener Warm Up Empty Barbell Technique: take 10 min to Build to Today’s Heavy Snatch (these are Snatches, not Power Snatches. Catch the Bar in a Squat) WOD: GET FOCUSED! Complete the following for time using 75-80% of your max Snatch. Every miss on the Double Unders is an immediate 10 […]

1/23/17 WOD

1/23/17 WOD

Dynamic Warm Up (3.5 min) Front Squat : every 90 sec perform a set, build each set 5-4-3-2-1 “Big Clean Complex” (20 min cap) 5 rounds of the following for max Load:perform 1 set every 4 min or less Hang Squat Clean + Squat Clean + Push Press + Hang Squat Clean + Squat Clean […]

1/20/17 WOD

1/20/17 WOD

Skill:5 min Cindy’s Little Sister: 3 Pull Ups, 6 Push Ups, 9 Squats Technique:  Take 10 min to build to a Heavy Snatch practicing OH Lunges while you build WOD: 20 min AMRAP: 8 alternating O.H. reverse Lunge(95/65) 8 Burpees to the Pull Up Bar 8 alternating O.H. reverse Lunge(95/65) 8 C2B Pull Ups *Burpees to a pull […]

1/19/17 Recovery

1/19/17 Recovery

MOBILITY DAY: – Spend a minimum on 5 min Working on Hip and Shoulder Mobility + focus on any problem areas you have. You are looking to leave with your body Preped for Friday’s WOD “Movement Improvment” WOD -go by feel on the reps you choose -this is not for time, but for development… Be […]

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