WOD 9/22/2016

WOD 9/22/2016

Strength:
1) Clean+ Front Squat: EMOM 10: 1+2@65-75%
2a) Backward Sled drag: 20m x4, 135/95, rest :20
2b) KB Farmer Carry: 40m x4 70/53 x2 rest :20

WOD:
AMRAP :90 x3, rest :90
15 Deadlifts 165/115
30 Double Unders
10 Calorie AD
rest :90
3x :20 Airbike, rest 3:40

Mobility:
5 min per of: Hip External Rotation w/ Flexion (Pigeon)

WOD 9/15/2016

WOD 9/15/2016

Strength:
1) 3x 6 Scapular Elevation/Depression+ 6 Protraction/retraction, rest :30
2) 3x 3 Hollow Strict Pullup w/ :03 hold over bar, rest :60
3) 3x 3 Arch to hollow kips+ 2 Pullups+ 1 Chest 2 bar pullups, w/ towel b/t feet, do not come off bar, rest :60
4) EMOM 8: 5 Chest 2 bar Pullups, focus on kip

WOD:
AMRAP 3:00 x4, rest 2:00
10 Hand Release Pushups
40 Double Unders
20 Calorie Airbike

Mobility:
5 min per of: Bar Hang+ Overhead/Serratus/Lat Smash

WOD 9/1/2016

WOD 9/1/2016

Strength:
1) Back Squat@42×2: 5×4,@60%+ and climb, rest 3:00
2a) Banded Pushup Plank Hold: 3x:30, rest :30
2b) Barbell Hip Bridges@20×2: 3x 10, ahap, rest :30

WOD:
AMRAP 2:00 x3, rest 2:00
10 Cleans 135/95
30 Double Unders
10 KB Swings 70/53#
30 Double Unders

Mobility:
5 min per of: BB Achilles/Calf Smash+ Banded Heel Cord (posterior bias)+ Banded Heel Cord (anterior bias)

WOD 8/9/2016

WOD 8/9/2016

Conditioning/Gymnastics:
For total reps of:
AMRAP :90 of: 5 SDLHP 95/65#, 5 Box Jump 24/20″, 20 Double Unders
rest 2:00
EMOM 5: :20 Ball up
rest 2:00
AMRAP :90 of: 5 SDLHP 95/65#, 5 Box Jump 24/20″, 20 Double Unders
rest 2:00
EMOM 5: :20 Front Lever
rest 2:00
AMRAP :90 of: 5 SDLHP 95/65#, 5 Box Jump 24/20″, 20 Double Unders
rest 2:00
EMOM 5: :20 Back Lever
rest 2:00
AMRAP :90 of: 5 SDLHP 95/65#, 5 Box Jump 24/20″, 20 Double Unders

Mobility:
5 min per of: Barbell Heel Cord & Calf Smash+ Banded Classic Calf Mobilization

WOD 7/5/2016

WOD 7/5/2016

Strength:
1) Clean & Jerk: 6×1@85%, rest 3:00 work up to a heavy singles over all six sets
2) Clean Pull: 3×2@100%+ rest 3:00 work up to a heavy double across three sets

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

Mobility:
5 min of: Barbell Forearm Smash w/ banded wrist distraction+ Barbell Bicep smash+ Banded Sink

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