WOD 5/2/2016

WOD 5/2/2016

Strength:
1) Snatch: 1RM
2) Snatch: 3×3@85% 1RM

WOD:
Every 3:00, complete 1 round for 15 minutes (5x)
5 Burpees box jumps 24/20″
5 KB Swings 70/53#
5 Goblet Squats 70/53#
100m row
20 Double Unders

Mobility
3 min per: BB Anterior Shoulder Compartment Smash w/ IR+ T-spine Smash w/ Shoulder IR+ Pec Minor Smash w/ Shoulder IR
2 min per of: KB Calf Smash + Classic Calf Mobilzation

WOD 4/28/2016

WOD 4/28/2016

Strength:
1) Back Squat@31×1: 8,8,6,6,4,4 rest 2:00 work up to a heavy 4 reps
2a) KB Walking Lunge: 3x 6 per side, ahap, rest :60
b) Pushups@4101: 3×10, rest :60

WOD:
For time of:
100 Calorie Airbike
100 Double Unders
800m run

Mobility
2min per of: LAX Plantar Smash + Anterior & Medial Compartment Shin Mobilization
2 min per of: Posterior Chain Smash & Floss+ Banded Hip Distraction

WOD 4/19/2016

WOD 4/19/2016

Strength:
1) 3x 10 Scapular Elevation/depression
2) 3x 4 Arch to hollow swings+ 3 Strict Pullups+ 2 Kipping Pullups
3) Weighted Pullups: work up to a heavy single, rest 10 min
4) Weighted Pullups: 1x ME UB @ 85%

WOD:
4 round for time of:
50 Double Under’s, rest :10
20 KB Swings 53/35#, rest :20
10 Burpees to target, rest :90

Mobility
2 min per of: Barbell Achilles +Calf Smash+ Gap Smash
2 min per of: Shoulder Rotator smash & floss+ Banded Overhead Distraction

WOD 4/13/2016

WOD 4/13/2016

Strength:
1) OH Press@2010: 1RM, rest 10min
2) OH Press@2010: 1x ME UB 85% of 1RM

WOD:
EMOM 12:
#1: 2 Moderate TnG DL (approx: 70-75%)
#2: :30 ME Double Unders

Mobility
2 min per of: Ball Whack (heel and ankle)+ Banded Heel Cord (posterior)+ Heel Cord Barbell Smash
2 min per of: OH Tissue and serratus smash+ Banded OH Distraction in Lunge Position

WOD 4/8/2016

WOD 4/8/2016

Strength:
1) Power Snatch: 1RM
2) Power Snatch: 3×3@85% of #1

WOD:
3 round for time of:
10 Front Squats 155/110
50 Double Unders
15 Toes 2 Bar
50 Double Unders

Mobility:
3 min per of: Bone Saw+Lateral/Anterior & Medial Compartment Shin Mobilzation
2 min per of: Barbell Quad Smash

Follow

Get every new post delivered to your Inbox

Join other followers