Friday, 09-18-2015
Strength. Deadlifts Week 5 WOD. 21-15-9 Deadlifts Rx(225/155) RTG(315/205) Box Jumps Rx(24/20) RTG(30/24) Benchmark 400m Run for Time Optional Mobility. Foam Roller Glutes Hamstrings
Friday, 09-18-2015 Read More »
September 2015
Thursday, 09-17-2015
Skill. Rope Climbs WOD. 4 Rounds for Time. Teams of 2 You-go-I-go. Reps split even 500m Row/Partner rest 10 Rope Climbs/Partner holds any style plank 20 Man Makers/Partner holds a hollow position RX: 20+/15+ RTG: 30+/20+ and Legless Rope Climbs
Thursday, 09-17-2015 Read More »
Tuesday, 09-15-2015
Group Warm Up High knees, Butt kicks, Inch worms… WOD. Chipper* 100 Double Unders (2:1 scale) 90 Sit Ups 800m Run 70 KBS Rx(53/35) RTG(70/53) 60 Cal Row 50 Air Squats 400m Run 30 Pull Ups 20 KB Snatch Rx(53/35) RTG(70/53) 10 HSPU *40 min cap
Tuesday, 09-15-2015 Read More »
Monday, 09-14-2015
Strength. Back Squats Week 5 Barbell Warm up Clean & Jerk WOD. AMRAP 15 200m Run 3 Clean & Jerks 5 T2B L1 135/95 L2 165/115 L3 205/135 Mobility. Foam Roller Lower Back, Hamstrings, Quads, and Glutes
Monday, 09-14-2015 Read More »
Saturday, 09-12-2015
WOD. Air Force 50 Teams of Three 50 Deadlifts (225/185) 50 Hang Squat Cleans (135/95) 50 S2OH (95/65) 50 Front Rack Lunges (95/65)
Saturday, 09-12-2015 Read More »
Friday, 09-11-2015
Group Warm Up 9/11 Tribute WOD. Teams of Two*. For Time 2001m Row 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee Chest to Bar Pull Ups 11 Power Cleans (175/120) 11 HSPUs 11 KB Swings (2 pood/1.5 pood) 11 Toes to Bar 11 Deadlifts (170/120) 11 Push Jerks (110/75) 2001m Run *You go I go
Friday, 09-11-2015 Read More »
Thursday, 09-10-2015
Warm Up. High Knees, Butt Kickers Lunges, Zombie Walk, etc Skill Work. Pull Ups WOD. For Time* 21-15-9 Pull Ups and Box Jumps (24/20) After every round, athletes must row 50 calories *time cap 25 minutes Mobility. Lacrosse Ball Smash Glutes Hamstrings Shoulders
Thursday, 09-10-2015 Read More »
Wednesday, 09-09-2015
Strength. Bench/Push Press or Back Squat Week 4 Barbell Warmup. Snatches EMOTM. 14 Minutes Odd minute: 1 Snatch Deadlift, 1 High Hang Snatch, 1 Snatch Even minute: 12 Russian KB Swings Cash Out. Plank Off (who can hold the front plank the longest)
Wednesday, 09-09-2015 Read More »
Saturday, 09-05-2015
WOD. “Moving Truck” As teams of 4…. Load prowler and move all weight + barbell to cul-de-sac. 40 Partner Deadlifts Rx(275/185) Sx(185/115) 80 Squat Cleans Rx(185/115) Sx(135/95) 80 Shoulder to Overhead Rx(135/95) Sx(95/65) 80 Snatch Rx(95/65) Sx(65/45) Load prowler and move all weight + barbell back to FireBase.
Saturday, 09-05-2015 Read More »
Friday, 09-04-2015
Strength. Deadlift week 3 WOD. For Time 10-8-6-4-2 of …* Power Cleans Thrusters *30 Double Unders after each round Level 1: 95/65 Level 2: 115/80 Level 3: 135/95
Friday, 09-04-2015 Read More »