3/31/17 WOD

3/31/17 WOD

Prep: Stationary Hip Opener: 1 min of circles ea. Hip 10 Firehydrant ea. Leg on the coaches count: 10 reps as a group , 5 sec negative Air Squat with 2 sec pause at bottom, 1 sec up (screw your feet into the floor, keep the knees out and avoid any knee wobble, get hip […]

3/30/17 Recovery

3/30/17 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, quality reps 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 […]

3/28/17 WOD

3/28/17 WOD

Lacross Ball Work on the Hammy’s and glutes Row: 10  1/2 Leg Drive + 10 Full Leg Drive + 10 Leg Drive with hip Swing + 500 m of Full Rowing Stroke 10 Bird Dog 10 Firehydrants 10 Roll and reach 10 Good Morning w/barbell 16 Single Leg RDL w/barbell 2-4-6-8 Toes 2 Bar Burpees […]

3/27/17 WOD

3/27/17 WOD

Skill: 20 c2b pull ups 20 win mills ea arm 15 Squat Therapy Reps Technique: Build to today’s heavy 1 rep OHS in 15 min or less WOD: 20 min AMRAP: 10 pull ups 5 TKGU right arm (70/55) 10 box jump (30/24) 10 pull ups 5 TKGU left arm (70/55) 10 box jump (30/24)

3/24/17 OPEN WORKOUT 17.5

3/24/17 OPEN WORKOUT 17.5

  Dynamic warmup needs to be fast 6 min AmRAP 8 wall ball 12 ft. 16 high knee running single unders Clean and Jerk 3-3-3-2-2-2-1-1 (10 min  Cap, think EMOM speed) 5 Thruster below working weight 10 Double Under 4 Thruster at working weight 10 Double Under 3 Thruster above working weight 10 Double Under 2 thruster above […]

3/22/17 WOD

3/22/17 WOD

Skill: HandStand Hold HandStand marching 6 reps X 3 Handstand Walking Technique: Rowing- KB Squat Snatch – slashers WOD: in the Style of Fight gone Bad: Row Slashers Sit Ups KB Squat Snatch Burpee Pull Ups

3/21/17 WOD

3/21/17 WOD

Skill: run 300 m 3 Round Tabata Mash Up: Box Over Russian KBS Double Under Technique: Build to a 5 rep Max RDL (we will go from the Rack with these today) WOD: 20 Dead lift @ 65% 30 Box Over 20 in box 40 Russian KBS (70/55) 50 Double Under 600 m Run 50 […]

3/20/17 WOD

3/20/17 WOD

Skill: 10 False Grip ring pull ups 10 Ring Dips 10 Muscle Up movement pattern drill 5 Muscle Up/ jumping muscle up *Scale to 2 rounds of 15 strict Banded pull ups and Dips or ring push ups Technique: build to today’s heavy 1 rep Thrusters in 15 min (from the floor) WOD: 15 min […]

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