WOD 05/30/2017

WOD 05/30/2017

Strength:
A) Scapular elevation/depression: 6-8reps x2, rest :60
B1) AMRAP :60 Strict Chest 2 bar Pullups@1113: x3, rest :30
B2) Barbell Bent over Row@1113: 8-10reps x3 , rest :90

WOD:
For time of:
750m row
100 Double Unders
400m run
rest 3:00
For time of:
50 Toes 2 Bar

Mobility:
5 min per of: Bone Saw

WOD 05/04/2017

WOD 05/04/2017

Strength:
1) Squat Clean+Hang Squat Clean: Every 2:00 for 10min 1+1 x5@75%+ of S. Clean
2a) Reverse Sled drag Face-pulls: 20m x3, rest :30
2B) DB Walking Lunge: 20m x3 50/35#, rest :90

AMRAP 12@85% effort:
12 Toes to Bar
35 Double Unders
9 Squat Cleans 135/95

Mobility:
5 min per of: SL Flexion w/ External Rotation (Hip Opener)+ TFL/Glute Smash

WOD 04/24/2017

WOD 04/24/2017

Strength:
1) Squat Clean+ Push Jerk: EMOM 10 1x@75-80%
2a) Death March: 10-12 steps x3, rest :30
2b) Side Bridge: :35 x3, rest :60

WOD:
Every 2:00 for 10min
60 Double Unders
5 TnG Deadlifts 225/155

Mobility:
5 min per of: Monkey bar of Death

WOD 04/19/2017

WOD 04/19/2017

Gymnastics:
1) Arch to hollow kips + Toes 2 Bar: 3+6 x4, rest :60
2a) Strict Toes 2 Bar@3011: 6-8reps x4, rest :30
b) Side Bridge: :30 x4, rest :60

WOD:
AMRAP 12min:
60 Double Unders
12 Chest 2 Bar
5 Hang Power Clean 135/95

Mobility:
5 min per of: LAX Cervical & T-Spine Smash & Floss+ Posterior Neck Mobilization+ LAX Trap Scrub

WOD 4/10/2017

WOD 4/10/2017

Strength:
1) Front Squat@30×0: build to a moderate 3reps in 12 min
2a) GHD raises@30×0: 6-8reps x3, rest :30
2b) KB/DB Front Rack Walking Lunge: 20m x3, rest :60

WOD
AMRAP 9
5 Bar Facing Burpee
7 Hang Power Clean 115/80#
35 Double Unders
7 Front Squat 115/80#
5 Box Jumps 24/20″

Mobility:
5 min per of: Classic Calf Stretch+ Band Supported Pistol Mobility

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