Protected: Sunday 8.27.17 WOD Notes
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Protected: Saturday 8.26.17 WOD Notes
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Friday 8.25.17 WOD
Warm-up With a partner: 20 Partner Wallballs 10 Burpees each over the medball 20 Walking Lunges w. medball over head 10 Burpees over the medball 20 Partner Wallballs *Work is split but partner wallballs are done together. Prep Take 5:00 and go over scaling for HSPU. After this have people grab bars/racks and start building […]
Protected: Friday 8.25.17 WOD Notes
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Thursday 8.24.17 WOD
Mobility Foam Rolling x 10 passes each: – Lats, IT Bands, Quads, Thoracic Spine Warm-up 7 Min Line Warm-up Review Turkish get-ups WOD 5 Rounds 10 Goblet Squats/100 Meter Sprint Rest 2:00 between sets. -Then- 5 Rounds 4 TGU’s, 2 ea side increasing weight each set Rest 1min between sets -Then- 5 Rounds: Choose between […]
Protected: Thursday 8.24.17 WOD Notes
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Wednesday 8.23.17 WOD
Strength Hang Power Snatch (Coach Led: 5 x 3 @70%. Every 90sec.) – Intermediate: Light for all sets – Beginner: Wide Grip Push Press, 5 x 5 at a moderate weight for all sets. WOD “Pattycake” For time: 21-15-9 KBS (55,35) Burpees Push Press (135,95) Rx: (115, 75) L2: (45, 25) (95, 65) L1: (35, […]
Tuesday 8.22.17 WOD
WOD Every 7:00 x 4 Sets: Row 750 Meters 75 Double Unders 50 Abmat Sit-ups L2: (50 Double Unders) (30 Abmat Sit-ups) L1: (400m-500m Row) (75 Single Unders) (20-30 Abmat Sit-ups) *If rowing is not a viable option sub an 800m run each round. *No Rx+ Option *Score time of fastest round $ Out 3 Sets […]
Protected: Wednesday 8.23.17 WOD Notes
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Monday 8.21.17 WOD
Warm-up Dynamic Line -Then- 10 X-Band Walks Each Directions then grab an empty BB: 4 Deadlifts 4 Muscle Cleans 4 Front Squats 20s Pigeon Pose each side *Add weight 4 Deadlifts 4 Power Cleans 4 Box Jumps *Add weight 3 Deadlifts 3 Squat Cleans 3 Box Jumps (higher than last set) Strength Deadlift Work up […]
