WOD 6/24/2016

WOD 6/24/2016

Strength:
1a) Back Squat: 6×3, rest :20, moderate 3’s
b) Box Jump 30/24″: 1.1.1 x6 rest :10/2:00

WOD
For time and total reps:
AMRAP :90 Double Unders, if you get to 50 before times is up, move on to..
AMRAP :90 Situps, if you get to 50 before times is up, move on to….
AMRAP :75 Double Unders, if you get to 40 before time is up, move on to..
AMRAP :75 Situps, if you get to 40 before time is up, move on to…
AMRAP :60 Double Unders, if you get to 30 before time is up, move on to..
AMRAP :60 Situps, if you get to 30 before time is up, move on to…
AMRAP :45 Double Unders, if you get to 20 before time is up, move on to..
AMRAP :45 Situps, if you get to 20 before time is up, move on to..
AMRAP :30 Double Unders, if you get to 10 before time is up, move on to..
AMRAP :30 Situps, if you get to 10 before time is up, scream time!

Mobility:
5 min of: QL Smash w/ external load+ PSOAS Smash

WOD 6/21/2016

WOD 6/21/2016

Strength:
1) Push Press+ Split Jerk: 1+1 x5, rest 2:00, working up to a heavy complex
2a) Z-press@21×0: 3x 6, ahap, rest :30
b) Pushups@31×1: 3x 8, rest :90

WOD:
AMRAP 18:
16 Wall Balls 20/14#
300m row
8 Burpee over rower
30 Double Unders
8 Toes 2 Bar
30 Calorie Airbike

Mobility:
5 min of: Tricep Smash+ Bilateral Shoulder Flexion

WOD 6/14/2016

WOD 6/14/2016

Strength:
1) Back Squat@31×1: 3,2,1,3,2,1 rest 2-3:00, 2nd wave heavier than 1st
2a) GHD Hip Ext@40×1: 3x 6, rest :30
b) Strict Toes 2 Bar@3010: 3x 6, rest :30

WOD:
AMRAP :90 x5, rest :90
5 Cleans 135/95
2 Muscle ups
20 Double Unders

Mobility:
4 min per of: Distal Calf/Achilles Smash+ Banded Calf Mobilization+ Calcaneus Mobilization

WOD 5/27/2016

WOD 5/27/2016

Strength:
1) Push Press@31×1: 3.3.3 x5, rest :10/2:00
2a) Feet Elevated Ring Row@31×2: 2x 8-12, rest :60
b) Bar Dip@31×2: 2x 8-12, rest :60

WOD:
4 rounds, active rest of :90 AD@50% effort of:
:30 ME Double Unders
:30 ME Wall Balls 24/20″
:30 ME Deadlift 185/125
:90 Active Recovery/Rest of Row@50% effort

Mobility:
3 min per of: T-spine Smash+ LAX Trap Scrub
3 min per of: KB Calf Smash+ Classic Calf Mobilization

WOD 5/16/2016

WOD 5/16/2016

Strength:
1) Front Squat@21×1: 8×4, rest 2:00
2) Barbell Hip Bridges: 3×10, ahap, rest 2:00

WOD:
AMRAP 10
5 Chest 2 Bar
40 Double Unders

Mobility:
3 min per of: Single LAX T-spine Smash+ Internal Rotation Smash+ Banded Scapular Retraction/Protraction
3 min per of: Bone Saw+ Plantar Surface Smash+ Classic Calf Smash

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