8.31.15 WOD NOTES
Max Effort Upper Mobility: 5min Spend 5min breathing through t-spine mobility. 0:00-2:40 http://www.mobilitywod.com/daily/wednesday-august-19th-2015/ Dynamic Warm Up: 5min + Snatch Warm Up 3 rounds Strength: 15min Muscle Snatch (1RM) NOTES: Do not hesitate to cover many portions of Barbell Shrugged snatch progression warm up below. Why? It’s helpful to think of the movement as a snatch high pull with […]
Monday 8.31.15 Competitor WOD
Max Effort Upper Strength Muscle Snatch (1RM) WOD “Good & Plenty” 5 Rounds: Row Cal (12,10) + 7 TTB Run 100 Meters + 7 STOH (135,95) **Score time Special Strength 6×3 Behind The Neck Strict Press Special Strength 4 Rounds 30sec. Seated Banded Pull Downs Special Strength 3×12 Each Side DB Rear Delt Raise Midline 100 […]
Sunday 8.30.15 WOD
Explosive Strength Warm-up EMOM 10 min 3 Seated Box Jumps 6 Jumping Lunges WOD Happy Birthday Scott Richards Scotts Birthday is on the 232nd Day of the Year. 1min Max Cals on Assault Bike 1min Max Box Jumps (24,20) 1min Max KB Swings (55,35) 1min Max Power Snatches (75,55) 1min Max Bar Muscle Ups 1min […]
8.30.15 WOD NOTES
Explosive Strength Mobility: 0min NOTES: Added warm up extention Dynamic Warm Up: 5min + Warm Up Extension Warm-up Extension: 10min EMOM 10 min 3 Seated Box Jumps (24+,20+) 6 Jumping Lunges (L+R=1) NOTES: Focus is on explosiveness of hip during seated box jumps. The jumping lunges will fatigue the hip flexors, quads and hamstrings. Making it […]
Sunday 8.30.15 Competitor WOD
Rest Day
Saturday 8.29.15 WOD
Partner Up! WOD “Captain Crunch” Teams of 2 AMRAP 20: 30 Burpee Bar Hops 30 C2B 30 Power Cleans ** Power Clean weight increases each round. Round 1 – 135, 95 Round 2 – 155, 105 Round 3 – 185, 135 Round 4 – 205, 145 Round 5 – AMRAP at 225, 155 $ Out […]
Saturday 8.29.15 Competitor WOD
1RM Oly Variation Strength Clean (1RM) WOD “Captain Crunch” Teams of 2 AMRAP 20: 30 Burpee Bar Hops 30 C2B 30 Power Cleans ** Power Clean weight increases each round. Round 1 – 135, 95 Round 2 – 155, 105 Round 3 – 185, 135 Round 4 – 205, 145 Round 5 – AMRAP at 225, […]
8.28.15 Box Brief
An Easy Drill to Instantly Improve Your Rowing Efficiency Breaking Muscle HQ Real Athletes. Real Coaches. Real Knowledge. Few workouts are won on the rower. But many workouts are lost on it. A lack of rowing efficiency can hit you where it hurts. In fact, poor technique can make any movements after your bout on the […]
Friday 8.28.15 WOD
Max Effort Upper Strength Front Rack Hold (3 x Max Time @ Body Weight) **Score total seconds of longest hold WOD Happy 24th B-Day WOD Stephanie Siravo! 24,21,18,15,12,9,6,3 Calorie Row Strict Press (75,55) **No time cap **No time cap $ Out 4×18 MB Sit Up and Twist **perform a MB sit up with your feet anchored, […]
8.28.15 WOD NOTES
Max Effort Upper Mobility: 8min 4min on each side. 0:00 – 1:40 http://www.mobilitywod.com/daily/wednesday-july-8th-2015/ Dynamic Warm Up: 5min Strength: 12min Front Rack Hold (3 x Max Time @ Body Weight) **Score total seconds of longest hold NOTES: Why? This is the position where the Clean becomes the Jerk. The rack hold is a great way to teach Athletes […]
