Sunday 3.27.16 WOD NOTES
Mobility: None Dynamic Warm Up: None Instead have Athletes complete a coaches choice warm up AMRAP to get loose as they arrive. Strength: None Competition Day WOD: 40min “Hallelujah” 21-15-9 Cal Row Deadlifts (185,135,155,105) –5min Rest– 18-15-12 Cal Row Power Snatch (115,75,95,65) –5min Rest– 15-12-9 Cal Row OHS (95,65,75,55) –5min Rest– 100′ Walking Barbell Lunge **Walking […]
Saturday 3.26.16 WOD
WOD “Coquette” Partner Up! In 30min complete: 2400m Run 50 Unison T2B (K2E) 100 Wall Balls (20,14,14,12) 50 Squat Cleans (135,95,115,75) 100 Pull Ups (jumping pull ups) 50 Unison Burpees **Run completed 200m sprint at a time, each partner runs 12 sprints **Unison T2B, both partners can count reps as long as they are both […]
Friday 3.25.16 WOD
Max Effort Lower Strength Snatch Grip Deadlift (1RM) WOD “Temptress” In 20min from a rack: 20 Back Squats (225,155,185,135) 1mile run 20 Back Squats $ Out 3×20 Partner Leg Tosses
Friday 3.25.16 WOD NOTES
Max Effort Lower Mobility: 5min o:35 -1:50 http://www.mobilitywod.com/daily/wednesday-march-23rd-2016/ Dynamic Warm Up: 5min Strength: 12min Snatch Grip Deadlift (1RM) NOTE: Why? Upper back development Posterior Chain development Assistant Exercise for conventional deadlift Increase vertical jump, focus on hip extension How? Warm Up today with a conventional grip and gradually work your hands wider as you approach […]
Thursday 3.24.16 WOD
Dynamic Effort Upper Strength Muscle Snatch (16×1 @ 75%) WOD “Taste The Rainbow” 21-15-9 STOH (135,95,115,75) Push Ups T2B $ Out 3min continuous Superman Hold/Roll To Hollow Rock
Thursday 3.24.16 WOD NOTES
Mobility: 6min 3min each side. 0:00 – 1:50 http://www.mobilitywod.com/daily/tuesday-february-9th-2016/ Dynamic Warm Up: 5min Strength: 15min Muscle Snatch (16×1 @ 75%) **Give 4min to warm up and then complete as EMOM NOTES: How? Give 4min to warm up and then complete as EMOM Start with the bar on the floor in a traditional snatch set up. From […]
Wednesday 3.23.16 WOD
Competition Day WOD “Gather Round The Good Stuff” In 40min Complete: 1000m Row 75 MB Cleans (20,14,14,12) –5min Rest– 200 Dubs (x3) 75 Pull Ups –5min Rest– 50 Burpees 50 DB Snatches (70,55,60,45) –5min Rest– 50 Thrusters (95,65,85,55) 25 Pistols **Score total reps completed, time in comments if completed **5min rest is mandatory $ Out 3×8 […]
Wednesday 3.23.16 WOD NOTES
Competition Day Mobility: None Dynamic Warm Up: 5min Coaches Choice, but get the Athletes moving fast. They will need to be primed to move quickly to complete each of the WODs in under 5min. Strength: None WOD “Gather Round The Good Stuff” In 40min Complete: 1000m Row 75 MB Cleans (20,14,14,12) NOTES: Looking for Athletes to […]
Tuesday 3.22.16 WOD
Dynamic Effort Lower Strength Hang Squat Snatch (16×1 @ 75%) WOD “Your Way Right Away!” 15Min AMRAP 20/18 Cal Assault 40 Dubs (x3) 20 Sit Ups $ Out 4x90sec Plank **30sec each, middle, left, right
Tuesday 3.20.16 WOD NOTES
Dynamic Effort Lower Mobility: 8min 3min hanging http://www.mobilitywod.com/daily/monday-march-7th-2016/ 5min Squat Test Strength: 15min Hang Squat Snatch (12×2 @ 70%) NOTES: Week 3 (final week) of this DE lower. Allow Athletes to warm up for 3min then compete 16×1 every 1min as a group. Why? The abbreviated positioning of the hang snatch allows for use to focus […]
