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Friday 12.18.15 WOD
Announcement Holiday Party 12.19.15 Kelly’s Tap Room Bryn Mawr 6-9pm OPEN BAR! Max Effort Lower Strength Snatch Grip Deadlift (1RM ) WOD “The Griswolds” 15min AMRAP 1 HSPU to 6″ deficit (1 Wall Walk) 3 Burpee Ring Muscle Ups (Burpee C2B) 5 Deadlifts (225,135,155,105) 7 Bounds (30,24,24,20) $ Out 3x 1min middle, left, right Banded Static […]
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Friday 12.18.15 WOD NOTES
Announcement Holiday Party 12.19.15 Coaches: please be there. Max Effort Lower Mobility: 5min 0:00-2min, 2min each side http://www.mobilitywod.com/daily/sunday-december-6th-2015/ Dynamic Warm Up: 5min Strength: 12min Snatch Grip Deadlift (1RM ) Click Here to read why and how WOD: 15min “The Griswolds” 15min AMRAP 1 HSPU to 6″ deficit (1 Wall Walk) 3 Burpee Ring Muscle Ups (Burpee C2B) […]
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Thursday 12.16.15 WOD
Announcement Holiday Party 12.19.15 Kelly’s Tap Room Bryn Mawr 6-9pm OPEN BAR! Dynamic Effort Upper Strength Hang Power Snatch (12×2 @ 70% 1RM) WOD “Blitzen” 5 Rounds 1000m Assault Bike 10 Burpee Bar Hops 10 SDHP (95,65,75,55) 10 Thrusters (95,65,75,55) Rest 1 Minute **20min time cap $ Out 3 Rounds 20 MB Sit Ups 20 Butterfly […]
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Thursday 12.17.15 WOD NOTES
Dynamic Effort Upper Mobility: 5min coaches choice of banded overhead distraction. Plus snatch warm up after dynamic warm up Dynamic Warm Up: 5min NOTES: Complete a full Burgener Warm Up, coaching Athletes to have purpose with each step. Work on efficiency of movement. Strength: 15min Hang Power Snatch (12×2 @ 70% 1RM) NOTES: Allow athletes 3min […]
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Wednesday 12.16.15 Box Brief
THAT SUGAR FILM One man’s journey to discover the bitter truth about sugar. Own it now – http://www.thatsugarfilm.com Damon Gameau embarks on a unique experiment to document the effects of a high sugar diet on a healthy body, consuming only foods that are commonly perceived as ‘healthy’. Through this entertaining and informative journey, Damon highlights some […]
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Wednesday 12.16.15 WOD
Explosive Strength WOD “Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats **Athlete with the fastest time to complete Cindy XXX in unbroken […]
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Wednesday 12.16.15 WOD NOTES
Explosive Strength Mobility: 8min Coaches choice: Think hips (4min) and shoulders (4min). Dynamic Warm Up: 10min Double time on the warm up today, need to get athletes neurologically primed to move fast for the 20min. Strength: None WOD “Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats […]
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Tuesday 12.15.15 Box Brief
Holiday Amazing Race Photos!
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Tuesday 12.15.15 WOD
Dynamic Effort Lower Strength Back Squat (5×5 @ 75%) WOD “Old Sink or Swim” 3 Rounds: 7 Hang Squat Cleans (Rx+155,105,Rx105,75) 14 KB Swings (Rx+70,55,Rx55,35) 21 Box Jumps (Rx+24,20,Rx20,16) $ Out 99 Sit ups with feet anchored
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Tuesday 12.15.15 WOD NOTES
Dynamic Effort Lower Mobility: 6min 3min each sided: Video link below 0:00-1:35. 2 mobility pieces on each leg. http://www.mobilitywod.com/daily/monday-december-7th-2015/ Dynamic Warm Up: 5min Strength: 15min Back Squat (5×5 @ 75% 1RM) NOTES: Week 2 of 3, DE back squat for strength endurance. Communication to athletes that the rep schemes include higher reps with lower sets to […]
