Monday 4.11.16 WOD
Dynamic Effort Upper Strength Bench Press (Score 3×3) 1x8x60% 1×6+5# 1×5+5# 4×7+5# 3×3+5# **Starting weight=5% heavier than last week WOD “Double Impact” In 18min Complete: 40 Hang Power Snatches (115,75,95,65) 40 Hang Power Cleans (135,95,115,75) **Drop the bar, complete 5 pull ups before continuing $ Out 3×25 GHD Sit Ups to Parallel
Monday 4.11.16 WOD NOTES
Dynamic Effort Upper Mobility: 3min 3min 0:00-3:15 http://www.mobilitywod.com/2015/08/14-day-mobility-challenge-7-green-lights-day-14/ Dynamic Warm Up: 5min Strength: 20min Bench Press (Score 3×3) 1x8x60% 1×6+5# 1×5+5# 4×7+5# 3×3+5# **Starting weight=5% heavier than last week NOTES: Similar to yesterday, Athletes should complete a set every 2min to finish in under 15min. WOD: 20min “Double Impact” In 18min Complete: 40 Hang Power Snatches […]
Sunday 3.10.16 WOD
WOD “Nobody puts KK in the corner!” In 30min Complete: 21-15-9 Deadlift (225,155,185,135) Box jump (24,20,20,18) –3min Rest– 3 rounds 10 HSPU 10 Power cleans (175,125,135,95) –3min Rest– 50 Wall Balls (20,14,14,12) 40 DUBs (x3) 10 Bar or Ring MU **1RX+ MU = Rx 3PU+3PU **Todays Competition WOD written by Cate Kelly (KK). $ Out […]
Sunday 3.10.16 WOD NOTES
Mobility: 4min 2min each side Couch Stretch Coaches Choice Dynamic Warm Up: 5min WOD: 30min “Nobody puts KK in the corner!” In 30min Complete: 21-15-9 Deadlift (225,155,185,135) Box jump (24,20,20,18) NOTES: Looking for sub 5min times Deadlift weight should be comparable to ‘Diane’, Athletes should be able to complete 7+ TNG reps unbroken each set. […]
Saturday 3.9.16 WOD
WOD “Annie… are you ok???” 21-15-9 Row for calories DB Thrusters (45,35) Med Ball Clean (20,14) KB SDHP (70,55) Wall Ball (20,14) Burpees **Partner up to share equipment $ Out Have a great weekend!
Friday 3.8.16 WOD NOTES
Max Effort Upper Mobility: 5min Dynamic Warm Up: 5min Strength: 15min Axel Bar Floor Press 5RM NOTES: Why? By using an axel bar we are changing the variation. Again, if we can increase our rep maxes with different implements we will increase the conventional lift. • Allows maximal weight to be pressed without undue stress […]
Friday 3.8.16 WOD
Max Effort Upper Strength Axel Bar Floor Press 5RM WOD “Evolution of Dance” 12min AMRAP 10 Deadlifts 5 Hang Clean & Jerks 10 Box Jumps (24,20,20,18) **Barbell Movements (135,95,115,75) $ Out 100 MB Twist with feet anchored
Thursday 4.7.16 WOD
Max Effort Lower Mobility: 5min Coaches choice, think sumo deadlift; adductors, hamstrings, lumbar mobility, groin Dynamic Warm Up: 5min Strength: 12min Sumo Deadlift (1RM, Super wide stance) NOTES: How? Stance 4″ wider than conventional sumo deadlift requiring additional recruitment of the adductors and groin. Why? Like an variation in the conjugate method the goal is […]
Thursday 3.7.16 WOD
Max Effort Lower Strength Sumo Deadlift (1RM, Super wide stance) WOD “Rickrolling” 20min EMOM Odds: 10 DB Snatches (55,35,35,25) + 10′ HS Walk Evens: 15/10 Cal Row **Score total successful rounds, top score 20 **DB snatches aternate every 5 reps $ Out 4×8 Strict Toes to Bar
Wednesday 4.6.16 WOD
Competition Day! WOD – Written by Coach Mike Petrizzo “The Unforgiven” 45 Minute AMWAP: 200m run 1,2,3,4,5,6,7……. Burpee Bar Hop + Deadlift Burpee Bar Hop + Squat Clean Burpee bar Hop + Man Maker ** Score is total weight moved, Bar x Reps ** Scale = dropping bar or changing weight $ Out 4min tabata […]
