Thursday 1.21.16 WOD NOTES
Dynamic Effort Upper Mobility: 5min Complete all 3 mobility pieces shown. 1min on each piece, per shoulder. Make sure you coach Athletes through this mobility so that they get the best results. http://www.mobilitywod.com/daily/tuesday-january-5th-2016/ Dynamic Warm Up: 5min Strength: 15min Split Jerk (EMOM for 10min x2 @ 70%, from rack) NOTES: Keep Athletes on target to complete […]
Wednesday 1.20.16 WOD
Explosive Strength Warm-up Olympic Lifting Warm Up with Coach WOD “CrossFit Open Prep #3” 27 Calorie Row 27 GTOH (95,65,75,55) 21 Calorie Row 21 GTOH 15 Calorie Row 15 GTOH 9 Calorie Row 9 GTOH $ Out 3×20 MB Twist with feet anchored
Wednesday 1.20.16 WOD NOTES
NOTE: There is a mobility video for the cool down stretch Explosive Strength Mobility: 5min. Use red bands and double them up. http://www.mobilitywod.com/daily/wednesday-january-13th-2015/ Dynamic Warm Up: 5min Warm-up: 10min Olympic Lifting Warm Up with Coach NOTES: Go through an extended Bergerner WarmUp, Athletes should use the barbell they are going to use in the WOD. […]
Tuesday 1.19.16 WOD
Dynamic Effort Lower Strength Back Squat (EMOM 10×2 @ 70%) WOD “Get Fuzzy” 5 Rounds 10 Deadlifts (225,155,185,135) 10 Cleans (135,95,115,75) 10 C2B (Pull Ups) **1 barbell per Athlete **Score time $ Out 100 Barbell Side Bends
Tuesday 1.19.16 WOD NOTES
Dynamic Effort Lower Mobility: 5min Work both exercises, 20 flexions each way. 0:00-1:45 http://www.mobilitywod.com/daily/sunday-january-3rd-2015/ Dynamic Warm Up: 5min Strength: 15min Back Squat (EMOM for 10min x2 @ 70%, from rack ) EMOM for 10min x3 Back Squats, from rack @ 70% NOTES: Why? Timing rest periods insures that Athletes perform strength movements in fatigued state, working different muscle […]
Monday 1.18.16 WOD
Max Effort Upper Strength Thruster (1RM ) **Take from rack WOD “Hägar the Horrible” 15min AMRAP 2-4-6-8-10-12…… DB Clusters (45,25,35,15) 100m Shuttle Run **Score total reps (100m = 1 Rep) **Perform Shuttle Run in 10m increments **Shuttle sprints will be inside 🙂 $ Out 4×12 MB Wall Balls **Perform a sit up facing the wall and […]
Monday 1.18.16 WOD NOTES
Max Effort Upper Mobility: 6min 2:40-6:24 Video Below 3min Keg stretch again today but use double LAX balls. 3min Side to side lunges as shown in video Dynamic Warm Up: 5min Have Athletes perform shuttle runs as part of warm up. Strength: 15min Thruster (1RM ) **Take from rack NOTES: Take from rack. While coaching the […]
Sunday 1.17.16 WOD
Explosive Strength Strength Power Snatch (3RM Hang Power Snatch + OHS) **HPS+HPS+HPS+OHS **Complete as EMOM. Min 1-3 less than 50% Min 3-6 50-80% Min 6-10 1RM WOD #1 7min AMRAP Cals on Assault Bike **Score total Cals 7min Rest to WOD #2 WOD #2 “Pearls Before Swine” 7min AMRAP 9 Hang Snatches (95,65,75,55) 21 Dubs (x3) […]
Sunday 1.17.16 WOD NOTES
Explosive Strength Mobility: 5min 5min Keg Stretch with barbell, work hands from snatch grip to clean grip. Hips stay on floor, drive chin to chest. Dynamic Warm Up: 5min Start slow, end fast. neurologically prime for WODs Strength: 10min Power Snatch (3RM Hang Power Snatch + OHS) **HPS+HPS+HPS+OHS **Complete as EMOM. Min 1-3 less than 50% […]
Saturday 1.16.16 WOD
WOD Happy 41st Birthday Jonah! Join Jonah at the 8:30am WOD in Ardmore. Beat him at the 8:30am WOD and get a special treat from Viking Bakery! “Chase the Jonah!” Hedge your bets against your Partner or complete solo and chase Jonah! 200 Run 41 KB Swings (55,35,45,25) 41 Jumping Pull Upsa 200m Run 41 […]
