Thursday 2.4.16 WOD NOTES
Dynamic Effort Lower Dynamic Effort Lower Mobility: 4min 2min each side couch stretch Dynamic Warm Up: 5min Strength: 12min Front Rack Reverse Lunge (3×10 (L+R=2) @ 10# over last week) NOTES: Take from rack. The front rack lunge is generally used as an accessory exercise. For the next 3 weeks we will be using it […]
Wednesday 2.3.16 WOD
Explosive Strength WOD “CrossFit Open Prep #2” 18min AMRAP 75 Snatches (75,55,65,45) 60 Calorie Row 45 Wall Balls (20,14,14,12) 30 T2B (Rx=K2E) 15 Burpees to target (6″,6″,3″,3″) $ Out 2×50 Heavy Band Crunches
Wednesday 2.3.16 WOD NOTES
Explosive Strength Mobility: 5min Partner Mobility, 2min each. 0:00-2:35 http://www.mobilitywod.com/daily/tuesday-january-12th-2016/ Dynamic Warm Up: 5min Work in agility ladders. Suggested video below WOD: 20min “CrossFit Open Prep #2” 18min AMRAP 75 Snatches (75,55,65,45) 60 Calorie Row 45 Wall Balls (20,14,14,12) 30 T2B (Rx=K2E) 15 Burpees to target (6″,6″,3″,3″) NOTES: Talk to the Athletes about a game […]
Tuesday 2.2.16 WOD
Dynamic Effort Upper Strength Incline Bench Press (6×3 @ 70%) WOD “Eva – short and light” 5 Rounds 400m Run 15 KB Swings (55,35) 15 Pull Ups $ Out 3×20 KB Oblique Cruches **each side
Tuesday 2.2.16 WOD NOTES
Dynamic Effort Upper Mobility: 4min Partner up and complete 2min on each Athlete 0:00-2:35 http://www.mobilitywod.com/daily/tuesday-january-12th-2016/ Dynamic Warm Up: 5min Today think about ways to increase the number of toros and upper body movements into the dynamic warm up. Example arm circles, x2 burpees then jog it out to the next cone. Strength Incline Bench Press (6×3 @ […]
Monday 2.1.16 WOD
Max Effort Lower Strength Front Squat (5RM) WOD “Family Ties” 18min AMRAP 20 Cal Row 10 Burpee Bar Hops 5 Thrusters (135,95,115,75) **Score Rounds + Reps $ Out Sprint 800 Meters Rest 1:1 Sprint 400 Meters Rest 1:1 Sprint 200 Meters
Monday 2.1.16 WOD NOTES
Max Effort Lower Mobility: 6min 3min each side 0:00-1:42 http://www.mobilitywod.com/daily/friday-november-20th-2015/ Dynamic Warm Up: 5min Strength: 15min Front Squat (5RM) NOTES: From the rack, after 50% Athletes need to take no more than 3 attempts to reach 5RM. Athletes do not need to complete all 5 reps if they think they can make a weight jump. Why 5RM? […]
Sunday 1.31.16 WOD
Explosive Strength Strength Clean and Jerk (Every 2min for 14min x1, build across) **Only 7 reps, score heaviest weight WOD “1/2 “Miagi”” 1/2 “Miagi” 25 Deadlifts (135,95) 25 Double KB swings (55,35) 25 Pushups 25 Clean & Jerks (135,95) 25 Pullups 25 KB “Taters” (55,35) 25 Box Jumps (24,20) 25 Wall Walks 25 K2E 25 Dubs […]
Sunday 1.31.16 WOD NOTES
Explosive Strength Mobility: 5min Coaches Choice Dynamic Warm Up: 5min Speed ladder day! Strength: 14min Clean and Jerk (Every 2min for 14min x1, build across) **Only 7 reps, score heaviest weight NOTES: Athletes will build across to a heavy c&j. Give Athlete 3min to get to a starting weight and game plan. Hold them strict to […]
Saturday 1.30.16 WOD
WOD “3 Girls and a Hero” Partner Up!In 30min Complete:“Jackie” (80 reps)50 Thrusters (45,35)30 Pull ups–Then–“Diane” (180 reps) 2 Rounds21-15-9Deadlift (225,155)HSPU–Then–“Barbara” (420 reps)3 rounds20 Pull-ups30 Push-ups40 Sit-ups50 Squats–Then–In remaining time AMRAP “Jack”10 Push Press (115,75)10 KB Swings (70,55)10 Box Jumps (24,20)**Score total reps
