Sunday 5.1.16 WOD NOTES
Competition Day! Mobility: 5min Coaches choice, 3min front rack + 2min hip, Suggested links below Front Rack: http://www.mobilitywod.com/episodes/#episodes|movement:press Hip: http://www.mobilitywod.com/episodes/#episodes|movement:squat Dynamic Warm Up: 5min WOD: 35min “Under Siege” 4min AMRAP “Flight Simuator” 5,10,15…50…15,10,5 **Rx+ Unbroken Dubs NOTES: Rx+ = unbroken dubs. Athletes do not have to restart at 5 if they hit. Example: Athlete complete 5 unbroken […]
Saturday 4.30.16 WOD
‘AB’ril ends today at 11:30am Partner Up! WOD “Dog Fight” (last completed 12.6.14) Teams of 2 EMOM for 30min 1 Cluster (135,95) 5 Box Jumps (24,20) 5 Sit Ups 5 Pull Ups **Rotate partners every round **Score completed rounds **Pull Ups – modify to jumping pull ups $ Out Have a great weekend!
Sunday 5.1.16 WOD
Competition Day! WOD “Under Siege” 4min AMRAP “Flight Simuator” 5,10,15…50…15,10,5 **Rx+ Unbroken Dubs –5min Rest– 13min AMRAP 100 Cal Row 80 STOH (85,55,65,45) 60 Hang Power Cleans 40 Deadlifts 20 Burpee Bar Hops –5min Rest– 4min Up ladder 1,2,3,4,5…. Pull Ups Wall Balls (20,14,14,12) –Immediately Start– 4min AMRAP Thrusters (95,65,75,55) **Score total reps of each […]
Friday 4.29.16 WOD
Max Effort Lower Strength 2″ Deficit Deadlift (2RM) **Conventional stance and grip, on 2″ elevated surface WOD “Exit Wounds “ 40 Cal Assault Bike 30 Box Jumps (24,20) 20 T2B 10 Squat Cleans (185,135,155,115) 20 T2B 30 Box Jumps 40 Cal Assault Bike $ Out 2 Rounds 50 Barbell Side Bends (L+R=2) 30 Barbell Back Ext. […]
Friday 4.29.16 WOD NOTES
Max Effort Lower Mobility: 5min Athletes choice Dynamic Warm Up: 5min Strength: 15min 2″ Deficit Deadlift (2RM) **Conventional stance and grip, on 2″ elevated surface NOTES: How? Performed standing on a 2″ plate, elevating the Athlete 2″ higher off the floor. Why? Deadlifting from a deficit is somewhat controversial but extremely beneficial. Similar to accommodating […]
Thursday 4.28.16 WOD
Dynamic Effort Upper Strength Bench Press (Speed Bench 6×5 @ 55% + band tension ) WOD “Flight Of Fury” 20min EMOM Odds: 10 SDHP (75,55,65,45) + 5 HSPU Evens: 12/10 Cal Row **Score total successful rounds, top score 20 $ Out 50′ Overhead Barbell Walk, build to heavy weight
Thursday 4.28.16 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 (Speed Bench 6×5 @ 55% + band tension ) NOTES: Why? Dynamic work to increase barbell speed. Band set up below. We want tension on the bands at the top and bottom […]
Wednesday 4.27.16 WOD NOTES
Competition Day! Todays Competition WOD written by Coach Matt. Mobility: 4min 2min each side couch stretch Dynamic Warm Up: 5min WOD: 30min time cap “Everest” In 30min Complete: 10 – Deadlifts (225,155,185,135) 20 – Power Cleans (135,95,105,75) 30 – Thrusters (95,65,75,55) 40 – Push Press (45,35,35,25) 50 – Ring Dips 60 – Ring Rows 70 […]
Wednesday 4.27.16 WOD
Competition Day! Todays Competition WOD written by Coach Matt. WOD “Everest” In 30min Complete: 10 – Deadlifts (225,155,185,135) 20 – Power Cleans (135,95,105,75) 30 – Thrusters (95,65,75,55) 40 – Push Press (45,35,35,25) 50 – Ring Dips 60 – Ring Rows 70 – Alt. V-Ups (L+R=2) 80 – Standing Back Extensions (25,15) 90 – Dubs (Scale=x3) […]
Tuesday 4.26.16 WOD
Dynamic Effort Lower Strength Back Box Squat – Single Red Band (6×5 @ 55% + band) Below Parallel **5% heavier than last week WOD “Executive Decision” 1600m Run 21 KB Swings, 21 Goblet Squats 800m Run 15 KB Swings, 15 Goblet Squats 400m Run 9 KB Swings, 9 Goblet Squats **Loading (70,55,55,35) **21min time cap […]
