Wednesday 3.6.16 WOD NOTES
Competition Day! Mobility: none Dynamic Warm Up: None Instead, As Athletes enter have them row 2000m and then get barbell ready for movement demo. Movement Demo: 5min WOD: 45min – 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 […]
Tuesday 3.5.16 WOD
Dynamic Effort Upper Strength Bench Press (Score 3×5) 1x8x55% 1×6+5# 1×6+5# 3×5+5# **Starting weight=5% heavier than last week WOD “Leprechaun Sighting“ 8 Rounds Row 200/150m 10 KB Swings (70,55,55,35) 2 Bar or Ring Muscle Ups **1MU = 3 C2B + 3 Push Ups (this is a scale) **20min time cap $ Out 100 Barbell Side […]
Tuesday 3.5.16 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 Bench Press (Score 3×5) 1x8x55% 1×6+5# 1×6+5# 3×5+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 “Leprechaun Sighting“ 8 Rounds Row 200/150m 10 KB Swings (70,55,55,35) 2 […]
Monday 4.4.16 WOD
Dynamic Effort Lower Strength Squat Clean (Score 3×5) 1x8x55% 1×6+5# 1×6+5# 3×5+5# **Starting weight=5% heavier than last week WOD “Charlie Bit My Finger” In 20min Complete: 10 Rounds 5 Front Squats (185,135, 155,115) 3 HSPU to 4″ negative (Rx=HSPU) **Barbell from ground $ Out “Sit Up Flight Simulator” Unbroken Sit Ups 50-40-30-20-10-20-30-40-50 **Feet anchored
Monday 4.4.16 WOD NOTES
Mobility: 8min 2min each side adductor smash 0:00 – 1:53 http://www.mobilitywod.com/daily/saturday-march-26th-2016/ 2min each side 0:00 – 1:40 http://www.mobilitywod.com/daily/tuesday-march-15th-2016/ Dynamic Warm Up: 5min Strength: 15min Squat Clean (Score 3×5) 1x8x55% 1×6+5# 1×6+5# 3×5+5# **Starting weight=5% heavier than last week NOTES: Switching up the programing order for the next 3 weeks. We will complete DE work on Monday and Tuesday, […]
Sunday 3.3.16 WOD
WOD Todays Competition WOD, courtesy of Coach Byrnsey “Trust me…I’m a Doctor” — 0min -12min — 100 Dubs (x2) 90 Walking Lunges (L+R=2) 80 Air Squats — 12min – 24min– 70 Push Ups 60 Russian KB Swings (55,35) 50 Box Jumps (20,20) — 24min – 36min — 40 Pull Ups 30 Ring Dips 20 Burpees […]
Sunday 3.3.16 WOD NOTES
Mobility: None Dynamic Warm Up: 5min Make it fast pace Movement Demo: 5min Read you audience and make the demo quick. Review the standards and work 1 on 1 with new Athletes. WOD: 45min Todays Competition WOD, courtesy of Coach Byrnsey “Trust me…I’m a Doctor” — 0min -12min — 100 Dubs (x2) 90 Walking Lunges […]
Saturday 4.2.16 WOD
WOD “Prancercise” Teams of 2 EMOM 5 Thrusters (95,65,75,55), until you and your partner complete 100 Burpees –3min Rest– 5 Rounds Each EMOM 5m-10m-15m Shuttle Run Max KB Swings (55,35,45,25) **Score total time and total KB swings in comments **WOD #1: Alt. partners every round. Resting partner holds deadlift in lockout (135,95,115,75) **WOD #2: Alt. […]
Friday 4.1.16 Box Brief
Welcome to ‘AB’ril During the month of April accumulate as many sit ups and mid-line movements as you can. Movements completed in class count towards your total, score your totals on the whiteboard by moving along the marker of your choice. Top three Athletes with the highest numbers get their pick of some pretty incredible prizes; […]
Friday 4.1.16 WOD NOTES
Max Effort Upper Mobility: 5min Coaches choice for upper pulling and hip ext. Dynamic Warm Up: 5min Strength: 10min 30 Bar Muscle Ups – For Time **Scale to 60 banded C2B or PU **EC: + vest **10min time cap NOTES: As an extended warm up have all Athletes on rig breaking down kipping mechanics. Make sure […]
