Month: March 2016

  • Thursday 3.24.16 WOD NOTES

    Mobility: 6min 3min each side. 0:00 – 1:50 http://www.mobilitywod.com/daily/tuesday-february-9th-2016/ Dynamic Warm Up: 5min Strength: 15min Muscle Snatch (16×1 @ 75%) **Give 4min to warm up and then complete as EMOM NOTES: How? Give 4min to warm up and then complete as EMOM Start with the bar on the floor in a traditional snatch set up. From […]

  • Wednesday 3.23.16 WOD

    Wednesday 3.23.16 WOD

    Competition Day WOD “Gather Round The Good Stuff” In 40min Complete: 1000m Row 75 MB Cleans (20,14,14,12) –5min Rest– 200 Dubs (x3) 75 Pull Ups –5min Rest– 50 Burpees 50 DB Snatches (70,55,60,45) –5min Rest– 50 Thrusters (95,65,85,55) 25 Pistols **Score total reps completed, time in comments if completed **5min rest is mandatory $ Out 3×8 […]

  • Wednesday 3.23.16 WOD NOTES

    Competition Day Mobility: None Dynamic Warm Up: 5min Coaches Choice, but get the Athletes moving fast. They will need to be primed to move quickly to complete each of the WODs in under 5min. Strength: None WOD “Gather Round The Good Stuff” In 40min Complete: 1000m Row 75 MB Cleans (20,14,14,12) NOTES: Looking for Athletes to […]

  • Week of 3.21.16 Barbell Club

    Week of 3.21.16 Barbell Club

    Conjugate Strength Tuesday 1. Banded Back Squat – Single Red (1RM – no box) 1.  Banded Back Squat – Double Orange (1RM – no box) 2.  Orange band is doubled up to DB’s on the ground.  One band per side of barbell. 3.  2″ Deficit  Banded Clean Speed Pulls (@ 40% 8×1) 4.  Squat Clean […]

  • Tuesday 3.22.16 WOD

    Dynamic Effort Lower Strength Hang Squat Snatch (16×1 @ 75%) WOD “Your Way Right Away!” 15Min AMRAP 20/18 Cal Assault 40 Dubs (x3) 20 Sit Ups $ Out 4x90sec Plank **30sec each, middle, left, right  

  • Tuesday 3.20.16 WOD NOTES

    Dynamic Effort Lower Mobility: 8min 3min hanging http://www.mobilitywod.com/daily/monday-march-7th-2016/ 5min Squat Test Strength: 15min Hang Squat Snatch (12×2 @ 70%) NOTES: Week 3 (final week) of this DE lower. Allow Athletes to warm up for 3min then compete 16×1 every 1min as a group. Why? The abbreviated positioning of the hang snatch allows for use to focus […]

  • Monday 3.21.16 WOD NOTES

    Max Effort Upper Mobility: 6min 3min each side http://www.mobilitywod.com/daily/sunday-february-21st-2016/ Dynamic Warm Up: 5min Strength: 12min Floor Press (1RM) NOTES: Why? • Allows maximal weight to be pressed without undue stress on the shoulder. The limited range of motion prevents the Athlete from flaring out the elbows in the concentric movement, limiting the amount of scapular rotation […]

  • Monday 3.21.16 WOD

    Monday 3.21.16 WOD

    Max Effort Upper Strength Floor Press (1RM) WOD “Delightfully Tacky, Yet Unrefined” In 12min Complete: 15 Snatches (135,95,115,75) 30 C2B (Pull Ups) 15 Snatches $ Out 6x10sec. V-Up Stactic Hold  

  • Sunday 3.20.16 WOD

    Sunday 3.20.16 WOD

    Competition Day WOD 0:00-15:00min “Jackie” For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups **Attempt a PR! 15:00-40:00 30 Bear Complexes (115,75,95,65) **BC: Everytime you drop the bar complete; 3 burpees + 6 T2B (K2E) + 9 Wall Balls (20,14) **BC=Cluster + BS + BNP 40:00-50:00 Snatch (1RM) $ Out 3×15 V-Up with PVC overhead […]

  • Sunday 3.20.16 WOD NOTES

    Competition Day Mobility: None Dynamic Warm Up: None NOTES: Instead write the below on a whiteboard and have people complete it as they arrive AMRAP until movement demo begins. 3 Burpee Pull Ups, 6 Sit Ups, 9 Air Squats WOD: 50min 0:00-15:00min “Jackie” For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups **Attempt a PR! […]