Friday 2.19.16 WOD
Max Effort Upper Strength Close Grip Bench (1RM ) WOD “Snatch Speed Ladder” 12-9-6 Snatch (135,95,95,65) Snatch (155,105,105,75) Snatch (185,125,125,95) –At 8min mark start WOD #2 WOD #2 100 Sit Ups 100 Dubs (x3) $ Out 4x30sec Superman holds
Friday 2.19.16 WOD NOTES
Max Effort Upper Mobility: 5min Coaches Choice Dynamic Warm Up: 5min Strength: 15min Close Grip Bench (1RM ) NOTES: Why? Tricep dominate. Just like all conjugate variations if we can increaser variation 1RM we will increase our conventional 1RM. How? Hands shoulder width apart, Look for elbows out to far, dropping bar to quickly. Coach proper set […]
Thursday 2.18.16 WOD
Dynamic Effort Lower Strength Sumo Deadlift (24×1 @ 50% + Band Tension ) **Record weight and band color in comments WOD Happy 18th Birthday Jack Dwyer. Join Jack at the 6am Wayne workout. “Jack’s Complex” 18 Min AMRAP 1 Clean Complex 1 Bar Complex **Todays weight is based on your age. Start with a bar weighing […]
Thursday 2.18.16 WOD NOTES
Dynamic Effort Lower Mobility: Complete after dynamic warm up. Complete 4x20sec. isometric holds with band, video below Dynamic Warm Up: 5min Strength: 12min Sumo Deadlift (24×1 @ 50% + Band Tension (green, blue) **Record weight and band color in comments NOTES: Give athletes 2min to get bar to 50% + band tension. Then start the clock, […]
Wednesday 2.17.16 WOD
Explosive Strength WOD “Tabata Fight Gone Bad” Complete 8 consecutive intervals of each movement before moving to the next: Wallballs (20,14) SDHP (75,55) Box Jumps (20,20) Push Press (75,55) Row For Cals **1 Interval = 20 sec. Work + 10sec. Rest **There is no additional rest between exercises **Each exercise is scored by the weakest […]
Wednesday 2.17.16 WOD NOTES
Explosive Strength Mobility: 5min 3min each side: Coach Stretch 2min: 0:00- 1:30 http://www.mobilitywod.com/daily/sunday-february-14th-2016/ Dynamic Warm Up: 5min WOD: 20min “Tabata Fight Gone Bad” Complete 8 consecutive intervals of each movement before moving to the next: Wallballs (20,14) SDHP (75,55) Box Jumps (20,20) Push Press (75,55) Row For Cals **1 Interval = 20 sec. Work + 10sec. […]
Tuesday 2.16.16 WOD
Dynamic Effort Upper Strength Thruster (6×3 @ 60% from rack) WOD “Riding Dirty” Assault Bike, Teams of 2 Rotate with Partner for 5miles Max Distance hold at Rx+ 85,75 RPMs Rx 75,65 RPMs **Score time of completion $ Out 6x30sec PVC Paddeling **Rotate rounds forward and backward, anchor feet
Tuesday 2.16.16 WOD NOTES
Dynamic Effort Upper If busy split class into 2 groups. Group 1: Thrusters Group 2: Assault Bike, Remember Athletes are partnering up for the assault bike WOD TODAY: Complete Strength, WOD and $Out with class. Mobility: 5min Complete mobility in video below. Foam rolling LATs Dynamic Warm Up: 5min Strength: 18min Thruster (6×3 @ 60% from […]
Monday 2.15.16 Box Brief
Skills Clinics – FREE Whether you are registered for the Open or just want to practice, now is a great time to work on improving your skills. Maybe you are ready to get that first pull-up or muscle up, or learn to string dubs or HSPU. We will be holding free clinics in Ardmore […]
Monday 2.15.16 WOD
Max Effort Lower Strength Box Squat (3RM, wide stance, at parallel) WOD “The God Father” 40/30 Calorie Row 40 Bounds (20,16) 40 Deadlifts (185,135,135,95) 40 Wall Balls (20,14) 40 Deadlifts 40 Bounds 40/30 Calorie Row **20min time cap **20min time cap **If time cap is reached, score 20:00min and remaining reps in comments $ Out 3×15 […]
