WOD 08/18/2017

WOD 08/18/2017

Strength:
A) Power Snatch+ Hang Squat Snatch: 1.1 every 2:30 for 15min (6sets) , build from 70%
B1) GHD Hip extension@3111: 10-12reps x2, rest :30
B2) Thoracic Rotations: 18-20/side x2, rest :90

WOD:
For time of: “Anne” 50-40-30-20-10
Double Unders
Situps

Mobility:
5 min per of: QL Smash+ Seated Trunk Flexion

WOD 08/11/2017

WOD 08/11/2017

Strength:
A) Push Press@21×1: 6-8reps x4, rest 2:00 *heavier than 8/1
B1) Weighted Supinated Pull-ups@2113: 6-8reps x2, rest :60
B2) Ring Dips@20×1: 8-10reps x2, rest :60

WOD:
EMOM 4:
3 Strict Handstand Pushups+ 3 Box Jumps 24/20″
rest 1:00
EMOM 4:
:30 ME Double Unders
rest 1:00
EMOM 4:
10 Toes to bar

Mobility:
5 min per of: Barbell Achilles Smash w/ Banded Calf Flexion/Extension

WOD 08/08/2017

WOD 08/08/2017

Strength:
A) Snatch: 1.1.1 build to a max triple in 15min
B1) Clean Grip Deadlift@20×1: 5,3,1 from 2″ podium, rest :30
B2) Double Unders: 35reps x3, rest :90

Conditioning:
Row: 8x :30@85-90% effort, rest/walk :30

Mobility:
5 min per of: LAX Lateral Hamstring Smash+ IT Band Smash+ Banded Classic Posterior Chain Floss

WOD 08/01/2017

WOD 08/01/2017

Strength:
A) Push Press@30×1: 6-8reps x4, rest 2:00 *heavier than 7/20
B1) Weighted Neutral Grip Ring Pullups@2113: 6-8reps x2, rest :60
B2) Bar Dips@20×1: 8-10reps x2, rest :60

WOD:
For time of: 1-2-3-4-5-6-7-8-9-10
Chest 2 Bar Pullups
25 Double Unders

Mobility:
5 min per of: Barbell Tricep Smash+ Barbell Bubo Smash+ Super Rack

WOD 07/20/2017

WOD 07/20/2017

Strength:
A) Push Press@31×1: 6-8reps x4, rest 2:00
B1) Weighted Supinated Pull-ups@2113: 6-8reps x2, rest :60
B2) Ring Dips@20×1: 6-8reps x2, rest :60

4 rounds@85-90% effort:
12 Calorie Row
10 Pullups
50 Double Unders
10 S2OH 135/95#

Mobility:
5 min per of: LAX T-spine Smash w/ External Loading+ T-spine Smash w/ Overhead bias

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