Protected: Saturday 9.2.17 WOD Notes
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Friday 9.1.17 WOD
Strength Box Squat – (8×3) WOD “Oceanside” 4 Rounds (15min Cap) 15 Box Jumps w. step down (24, 20) 30 Wallballs (20, 14) 15 C2B Pull-ups RX: (Regular Pull-ups) L2: (20, 15) (14, 10) (Banded Pull-ups) L1: (20, 15) (10, 8) (Ring Rows) $ Out GHD Back Extensions: 3 x 10-15 or Accumulate 3:00 of […]
Protected: Friday 9.1.17 WOD Notes
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Protected: Thursday 8.31.17 WOD Notes
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Tuesday 8.29.17 WOD
Strength 1RM Clean + Hang Clean WOD “Backhand” 2 Rounds In 5:00 Window Complete Run 400 meters Remaining time: Max Squat Cleans (155,105,135,95) –Rest 3:00 — L2: (115, 75) L1: (95, 65) Score = total squat cleans Alternate Scaling Options – Running: Sub 400m Row, 90s Assault Bike, 90s Ski Erg. – Squat Cleans: 5 […]
Protected: Wednesday 8.30.17 WOD Notes
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Protected: Tuesday 8.29.17 WOD Notes
There is no excerpt because this is a protected post.
Monday 8.28.17 WOD
Warm-up Dynamic Line Warm Up + 2 Sled pushes with a light weight Strength 1A: Sled Push (4 x 50m AHAP) 1B: Goblet Squat (4×8, AHAP, every 2min) *Coach led WOD Happy Birthday Steve Greger (45) and Stephanie Siravo (26)! For Time: 25 Calorie Row 45 KB Swings (55,35) 25 KB Front Rack Lunges (L=R=2) […]
Sunday 8.27.17 WOD
Mobility Foam Roll 10 passes each – Lats – Quads – IT Bands – Thoracic Spine *Include this in your warm-up Warm-up Dynamic Warm-up Strength 1) Overhead Squat: 5 x 4. Rest 90s-2:00. – Add weight if form permits 2) RDLs: 4 x 6. Rest 2:00 – add weight each set. WOD 4 Rounds: 100 […]
Saturday 8.26.17 WOD
Warm-up Run 800 meters as a group. Prep Perform 1 Round of: 5 Pull-ups (whatever scaling option the athlete is using) 5 T2B or Knee Lifts 5 Burpees 5 Pistols each leg (or scaling option) WOD Teams of 2 (30min Cap) For Time: Run 800 Meters 100 Pull-ups Run 800 Meters 100 Pistols Run 800 […]
