Wednesday 11.4.15 WOD
Explosive Strength Seated Box Jumps (Bound over PVC for max height ) Sit on box at knee height **Score total inches WOD 1 “Panic Breathing” 500-400-300-200-100 Meters Rowed Rest 1:1 **Score total time WOD 2 “Annie” 50-40-30-20-10 Double-unders Sit-ups OR “Flight Simulator” Unbroken Dubs 10,20,30,40,50,40,30,20,10
Wednesday 11.4.15 WOD NOTES
Explosive Strength Mobility: 5min Coaches Choice: calf, knee and hip. Jumping prep Dynamic Warm Up: During RowVember try to use the ergs to warm Athletes up and encourage them to score on the RowVember board. Think neurological jumping prep Jump Seated Box Jumps (Bound over PVC for max height ) Sit on box at knee height […]
11.3.15 Box Brief
Does Processed Meat Cause Cancer? By: Marc Halpern Wow, what a week. The World Health Organization classified processed meats and, to a lesser degree, red meat as cancer causing.1 Vegetarians and vegans rejoiced. Facebook blew up with bacon memes. As with everything, there is some truth to the new claims. But the WHO needs to draw a line in the […]
Tuesday 11.3.15 WOD
Dynamic Effort Lower Strength Front Box Squat (6×3 @ 70%, below parallel ) WOD “Bergeron Beep Test” EMOM for as long as possible 7 Thrusters (75,55) 7 Pullups 7 Burpees **15 min MINIMUM work requirement. If you fail before the 15 min mark, drop reps by 1 and continue on. If you can’t do the 7s […]
Tuesday 11.3.15 WOD NOTES
Dynamic Effort Lower Mobility: 5min Elevated Couch Stretch http://www.mobilitywod.com/daily/sunday-november-1st-2015/ Dynamic Warm Up: 5min Strength: 15min Front Box Squat (6×3 @ 70%, below parallel ) NOTES: Why? The front box squat is used to strength the hamstrings, quads and glutes as well as starting strength in the squat with some transfer to the first pull of the deadlift. Unlike […]
Monday 11.2.15 WOD
ME Upper Strength Thruster (1RM, take from rack) WOD “Whoomp! There It Is” 50 Calorie Row 50 Axle Bar Deadlifts (225,155) 50 Wall Balls (20,14) 50 HSPU **20min time cap, if you do not complete score 20:00 and remaining reps in comments $ Out Pump Sesh: 5min AMRAP 10 DB Curls 10 Push Ups
Monday 11.2.15 WOD NOTES
Encourage Athletes to participate in RowVember ME Upper Mobility: 5min Front Rack, coaches choice Dynamic Warm Up: 5min Focus on hip openers Strength: 15min Thruster (1RM, take from rack) NOTES: Videos below WOD: 20min “Whoomp! There It Is” 50 Calorie Row 50 Axle Bar Deadlifts (225,155) 50 Wall Balls (20,14) 50 HSPU **20min time cap, if […]
11.1.15 Box Brief
RowVember 2015 Welcome to RowVember. Over the next 30 days accumulate as many meters as you can and score on the whiteboard. Only a few rules to follow Count all the meters you row in WODs Count all the meters you row outside of the WODs. Including at home, crew house or in an actual […]
Sunday 11.1.15 WOD
Welcome to RowVember! Over the month of November row as many meters as you can, score your meters on the whiteboard Click Here to learn more Don’t Forget: Running Clinic 12-2pm @ ML Explosive Strength In 10min Complete 2 x 500m Row Score Fastest time, rest as needed WOD “Truly Madly Deeply” 21-18-15-12-9-6-3 Hang Cleans […]
Sunday 11.1.15 WOD NOTES
Explosive Strength Mobility :5min 2min each side. 0:00 – 2:50 http://www.mobilitywod.com/daily/thursday-october-22nd-2015/ Explosive Strength: 10min In 10min Complete 2 x 500m Row Score Fastest time, rest as needed NOTES: Encourage Athletes to add the meters to the RowVember Board. This is an all out sprint for 500m. WOD: 20min “Truly Madly Deeply” 21-18-15-12-9-6-3 Hang Cleans (95,65) Dubs […]
