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Friday 3.11.16 WOD
Max Effort Lower Strength Seated Bound for Max Height Sit on box at knee height WOD “Full Battle Rattle” 8 Rounds 200m Row 5 DB Sq Cl, single arm, alt. (45,35,35,25) 20′ Broad Jumps **For every jump over 3 men, 4 women complete 1 burpee penalty $ Out 3 x Banded Static Standing Ab Crunch […]
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Friday 3.11.16 WOD NOTES
Max Effort Lower Mobility: 4min 2min each side, couch stretch Dynamic Warm Up: 5min Strength: 12min Seated Bound for Max Height **Sit on box at knee height NOTES: Bounding over PVC How? Video below Why? Most Athletes take advantage of the stretch reflect created during the eccentric loading phase of the jump. The seated box […]
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Thursday 3.10.16 WOD
Dynamic Effort Upper Strength Muscle Snatch (12×2 @ 65%) **Complete as EMOM WOD “Box Life Open Prediction” In 12min Complete: 30 Wall Balls (20,14,14,12) 27 Deadlifts (135,95,115,75) 30 Wall Balls 21 Deadlifts 30 Wall Balls 15 Deadlifts 30 Wall Balls 9 Deadlifts 30 Wall Balls 3 Deadlifts **Score total reps, if complete score time in […]
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Thursday 3.10.16 WOD NOTES
Dynamic Effort Upper Mobility: 6min 3min each side. 0:00 – 1:50 http://www.mobilitywod.com/daily/tuesday-february-9th-2016/ Dynamic Warm Up: 5min Strength Muscle Snatch (12×2 @ 65%) **Complete as EMOM NOTES: How? Start with the bar on the floor in a traditional snatch set up. From here focus on orienting the elbows to the sides so that you can exaggerate the […]
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Wednesday 3.9.16 WOD
Competition Day! WOD “Sarah Barracuda” 9-15-21 KB Swings (70,55,55,35) Burpee over KB –5min Rest 21-15-9 Power Cleans (95,65,75,55) Thrusters (95,65,75,55) –5min Rest– 3 Rounds 200m Run 15′ HS Walk (Rx=3 wall walks) **Score total time, minus rest $ Out 3 x Max Time Plank **elbows and toes
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Wednesday 3.9.16 WOD NOTES
Competition Day! Mobility: 5min NOTES: Overhead shoulder mobility with LAX, coaches choice Dynamic Warm Up: 5min WOD: 40min “Sarah Barracuda” 9-15-21 KB Swings (70,55,55,35) Burpee over KB –5min Rest– 21-15-9 Power Cleans (95,65,75,55) Thrusters (95,65,75,55) –5min Rest– 3 Rounds 200m Run 15′ HS Walk (Rx=3 wall walks) **Score total time, minus rest NOTES: WOD #1: […]
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Week of 3.7.16 Barbell Club
Conjugate Strength Tuesday 1. 10 min EMOM 5 Power Snatches 135/95 2. Back Box Squat – Single Red Band (@ 50% + 25% 10×2) 3. Banded Clean Speed Pull (@ 50% + 30% bands 8×1) 4. Chest Supported Flat Bench Rows (3×12) 5. Earthquake Bar Bench Against Double Orange – Half Rom Static Hold (4x60s) […]
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Tuesday 3.8.16 WOD
Dynamic Effort Lower Strength Hang Squat Snatch (6×3 @ 65%) WOD “The Gipper” –0:00-3:00– 2 Rounds 8 OHS (85,65,75,55) 4 HSPU –3:00-6:00– 2 Rounds 10 OHS 5 HSPU –6:00-9:00– 2 Rounds 12 OHS 6 HSPU **Continue up the ladder until you can not complete the work in the givn time **Score total reps $ Out […]
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Tuesday 3.8.16 WOD NOTES
Dynamic Effort Lower Mobility: 5min Accumulate 5min hanging http://www.mobilitywod.com/daily/monday-march-7th-2016/ Dynamic Warm Up: 5min Strength: 15min Hang Squat Snatch (6×3 @ 65%) NOTES: Week 1, new DE lower. Allow Athletes to warm up for 3min then compete 1×3 every 2min as a group. Why? The abbreviated positioning of the hang snatch allows for use to focus on […]
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Monday 3.7.16 WOD
Max Effort Upper Strength Pull-ups (4 x (C2B + Kipping + Strict)) **Unbroken, each to fatigue **Score lowest total WOD “Dubya” 5 Rounds In 3min Complete 400m Run Burpees (Rx+ 8, Rx 6) Max KB Swings (70,55,55,35) **Score total reps of each round **No rest between rounds $ Out 3×40 Kneeling banded ab crunches […]
