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

WOD 5/4/2016

WOD 5/4/2016

Strength:
1) Front Squat @31×1: 6×5, rest 3:00 approx. 75-85%
2) GHD Hip Ext@40×2: 3×8, rest :90

WOD:
4 rounds, rest :90 b/t rounds
10 Calorie Airbike
5 Power Snatch 95/65#
30 Double Unders
5 Handstand Pushup 4/2″ deficit

Mobility
2 min per: Barbell/Peanut Tricep Smash+ Anterior Deltoid BB Smash
3 min per of: KB Quad & Adductor Smash+ Medial Calf Smash

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

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