Sunday 12.6.15 WOD
Explosive Strength Strength Snatch Complex (5x Power + Hang Squat + Full) **Build Across WOD “Push, Lift, Bike” 25 HSPU –Then– x2 Rep Snatch at each weight Men: 95,115,135,155,185 Women: 65,75,95,105,115 –Then– x2 Rep Clean at each weight Men: 135,155,185,205,225 Women: 95,105,115,135,155 –Then– 25 Cal Assault Bike $ Out 3×20 Standing Banded Oblique Twists, each side […]
Sunday 12.6.15 WOD NOTES
Explosive Strength Mobility: 4min Keg Stretch on foam rollers with barbell or Kbs Dynamic Warm Up: 5min Strength: 15min Snatch Complex (5x Power + Hang Squat + Full) **Build Across NOTES: Why? By performing a PS first, the Athlete will have to create more force and power in the hang squat and full snatch, having been fatigued […]
Saturday 12.5.15 WOD
WOD “LBJ” Teams of 2 50-40-30-20-10 Hang Power Snatch (75,55) Box Jumps (20,20) 50-40-30-20-10 OHS (75,55) T2B 50-40-30-20-10 Wall Balls (14,10)(11′,9′) Burpees **45min time cap $ Out Have a great weekend!
Friday 12.4.15 WOD
Max Effort Lower Strength Front Squat (1RM, less than 10 reps past 50%) WOD “Eisenhower” 21-18-15-12-9-6-3 Back Squats (155,105) Shoulder to Overhead **20 Dubs (x3) after each set **18min time cap $ Out 3 x 20 Partner Leg Throws **Middle, Left, Right
Friday 12.4.15 WOD NOTES
Max Effort Lower Mobility: 5min 2min each side banded samson stretch, play with back foot placement today as a way to work ankle mobility in. 3x30sec squat test with barbell in front squat position, after dynamic warm up Dynamic Warm Up: 5min Focus on opening hips, firing midline and ankle mobility. Strength: 15min Front Squat (1RM, […]
Thursday 12.3.15 Box Brief
Sweet Lies By Hilary Achauer New documentary “Sugar Coated” reveals a secret PR campaign and its disastrous impact on health. We weren’t always so unhealthy. Until 1980, approximately 12-14 percent of Americans were obese, but by the end of that decade the number had about doubled, reaching 22-25 percent. Similarly, diabetes rates tripled over the […]
Thursday 12.3.15 WOD
Dynamic Effort Upper Strength Bench Press (3×3 wide, 3×3 med, 3×3 close @ 60% + band tension) WOD “Nixon” 21 Power cleans (135,95) 21 Pull Ups 3 Rope Climbs 15 Power Cleans 15 Pull Ups 2 Rope Climbs 9 Power Cleans 9 Pull Ups 1 Rope Climb $ Out 3 Rounds: Minute 1 – :40s Abmat […]
Thursday 12.3.15 WOD NOTES
Dynamic Effort Upper Mobility: 5min Repeat from Monday, Will use this mobility for the next 2 week DE Cycle. 2:00 -3:10 http://www.mobilitywod.com/daily/tuesday-november-10th-2015/ Strength:15min Bench Press (3×3 wide, 3×3 med, 3×3 close @ 60% + band tension) NOTES: Make sure that the band has tension at the bottom and top of the lift. If you have to […]
Wednesday 12.2.15 Box Brief
Congrats to our 2015 RowVember Winners! First Place: Steve 240,357m Second Place: Chris 214,600m ThirdPlace: Dimitry 192,000m
Wednesday 12.2.15 WOD
Explosive Strength WOD “Victorious Secret” 4 Rounds 21 Bounds (24,20) 18 Wall Balls (20,14) 15 KB Swings (55,35) 12 HSPU $ Out 3x :30sec. GHD PVC Paddling **30sec. backward, 30sec. forward
