WOD 2/8/2016

WOD 2/8/2016

Gymnastics:
1) 3×5 Arch to hollow swings
2) 4×3 Arch to hollow swings to L-sit
3) 3×2 Strict Toes 2 Bar *have a partner keep athlete from leaning back
4) 1×50%+2, 4×50% of Max T2B from 1/15

WOD:
4 rounds, rest :90 b/t of:
5 C2B Pullups
10 Burpee to target
ME UB Double Unders

Mobility:
2x 1min per of: Posterior Capsule Smash & Floss
2x 1min per of: Foam roller Calf Smash + Classic Calf Mobilization

WOD 2/4/2016

WOD 2/4/2016

Strength:
1) 5x :30on/ :30off Scapular Elevation & Depression
2) 3x 3 Arch to hollow swing + 3 Chest 2 Bar + 3 Pullups
3) Strict Chest 2 Bar: 3x Every :30 for 30 reps
rest as needed to hit all UB, weighted if possible

WOD:
For time of:
100 KB Swings 70/53#
*15 Double Unders EMOM, WOD starts with 15 Double Unders

Mobility:
2x 1min per of: Glute Smash + Classic Calf Mobilization
2x 1min per of: Anterior Compartment Smash + Banded Bully

WOD 2/3/2016

WOD 2/3/2016

Strength:
1) Back Squat: 4×8@70%, rest 3:00
2) GHD Hip ext: 3×15, rest :90

WOD:
For time of:
180 Double Unders
15 Power Cleans 135/95
12 Bar Facing Burpee 24/20″
9 Muscle ups
6 HSPU 4/2″ deficit
30 Cal Row

Mobility:
2x 1min per of: Posterior Chain Smash & Floss
2min of: T-spine smash w/ OH Extension

WOD 1/29/2016

WOD 1/29/2016

Strength:
1) Push Jerk: work up to a heavy single in 6 sets
2) Push Press: 3x EMOM 5 @45% 1RM Jerk

WOD:
3 rounds, rest 2:00 b/t rounds of:
#1: :20 ME Deadlift @55%, rest :40
#2: :30 ME Handstand Pushup 4/2″ deficit, rest :30
#3: :40 ME UB Double Unders, rest :20
#4: :30 ME Burpee, rest 2:00

Mobility:
2x 1min per of: QL/Low Back Smash + Banded Classic Spinal Twist
2x 1min per of: Posterior Capsule Smash & Floss

WOD 1/27/2016

WOD 1/27/2016

Gymnastics:
1) EMOM 5:
:15 Ring Support Hold
2) EMOM 6
#1: 5 Elevated (feet) Ring Rows w/ :03 Eccentric
#2: 5 Strict Ring Dips

WOD:
AMRAP 4 of:
2 Rope climbs
10 Alt KB Swings 70/53#
rest 4:00
AMRAP 4 of:
3 Muscle ups
9 Power Cleans 185/125
rest 4:00
AMRAP 4 of:
10 Kipping HSPU
15 Pullups
20 Squats
25 Double Unders

Mobility:
2x 1min per of: Tricep Smash
2x 1min per of: Banded 1 Leg Flexion w/ External Rotation

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