Thursday 5.5.16 WOD
Dynamic Effort Lower Strength Back Box Squat – Single Red Band **6×3 @ 60% + band tension **Below Parallel WOD Happy 30th Birthday Matt Parker! “Parker” 30 Rounds 3 Sumo Deadlifts 1 Power Snatch **(135,95,115,75) **15min time cap $ Out 50 Standing Back Extensions holding a plate
Thursday 5.5.16 WOD
Dynamic Effort Lower Mobility: 5min 3o lunge forwards each side. 3:00 – 3:40 http://www.mobilitywod.com/daily/tuesday-march-29th-2016/ Dynamic Warm Up: 5min Strength: 15min Back Box Squat – Single Red Band **6×3 @ 60% + band tension **Below Parallel NOTES: WOD: 15min time cap Happy 30th Birthday Matt Parker! “Parker” 30 Rounds 3 Sumo Deadlifts 1 Power Snatch **(135,95,115,75) **15min […]
Wednesday 5.4.16 WOD
Competition Day! WOD **Courtesy of Coach Steph “Doom Patrol” In 47min Complete: 8 C2B 15 OH Lunge (95,65,75,55) (L+R=2) 8 Burpees 15 OH Lunge 8 C2B 15 OH Lunge 8 Burpees –3min Rest– 25 T2B 8 Squat Cleans (135,95,115,75) 25 T2B 6 Squat Cleans (185,135,135,95) –3min Rest– 9-6-3 Power Snatches (75,55,65,45) 3-2-1 Bar MU (Scale: […]
Wednesday 5.4.16 WOD NOTES
Competition Day! Mobility: Athletes must sit in squat while you talk through movement demo Dynamic Warm Up: 7min 5 Rounds: 5 Cal Row + 5 MB Cleans + 5 Push Ups WOD **Courtesy of Coach Steph “Doom Patrol” In 47min Complete: 8 C2B 15 OH Lunge (95,65,75,55) (L+R=2) 8 Burpees 15 OH Lunge 8 C2B […]
Tuesday 5.3.16 Box Brief
Tuesday 5.3.16. WOD NOTES
Dynamic Effort Upper Mobility: 4min 2min each side without band , 0:00 – 2:00 – http://www.mobilitywod.com/2012/03/better-benching-and-pressing/ Dynamic Warm Up: 5min Strength: 15min Bench Press (6×3 @ 60% + red band) NOTES: Why? Dynamic work to increase barbell speed. Band set up below. We want tension on the bands at the top and bottom of the lift. […]
Tuesday 5.3.16 WOD
Dynamic Effort Upper Strength Bench Press (6×3 @ 60% + red band) WOD “Death By Clean & Jerks” EMOM Complete 1,2,3,4,5,6….. Clean and Jerks **Rx+ 135,95 **Rx 95,65 **Score total reps $ Out 10×5 Overhead Barbell Sit Ups, heavy
Monday 5.2.16 Box Brief
Congratulations to all the Athletes that participated in this years ‘AB’ril. Top 3 Finishers Noel Boothe 17,500 Conny Schuetz 10,450 Guy Abramovitz 7,500
Monday 5.2.16 WOD
Max Effort Lower Strength Clean + 3 Front Squats **Build to a heavy WOD “Captain Comeback” 20 Burpees Over Bar 20 Hang Squat Snatches (95,65,75,55) 20 Burpees Over Bar 20 Hang Squat Snatches **Name given to quarterback Roger Staubach during his career with the Dallas Cowboys during the 1970s for his ability to bring back […]
Monday 5.2.16 WOD NOTES
Max Effort Lower Mobility: 10min 10min squat test Dynamic Warm Up: 5min Strength: 14min Clean + 3 Front Squats **Build to a heavy NOTES: Have Athletes use barbells to complete extensive warm up. Clean is a full squat clean, technically this 4 front squats from the ground. Complete as Every 2min Rd 1: less than […]
