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Protected: Wednesday 5.11.16 WOD Notes
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Tuesday 5.10.16 WOD NOTES
Dynamic Effort Lower Mobility: 10min 4min: Wall squats and variations (banded, leg crossing over opposite knee). Use this as time to open your hips in preparation for the 4min squat test to follow. 4min: Squat test. Goal is for everyone to hold the bottom of the squat for all 4 minutes. If the Athlete takes […]
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Tuesday 5.10.16 WOD
Dynamic Effort Lower Mobility Over the next 3 weeks we will gradually increase our time in the bottom of a squat, peaking at 10min. If you can comfortably hold this position the Coach will have additional mobility suggestions to better your positioning. Strength Sumo Deadlift (6×5 @ 65%, speed pulls ) WOD June 9 – […]
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Week of 5.9.16 Barbell Club
Conjugate Strength Tuesday 1. Clean and Jerk (1RM) 2. Snatch (1RM) 3. Overhead Squat (@ 70% 8×3) 4. Front Squat (@ 70% 1×8) 5. GHD Back Extension plus Snatch Grip DL (8RM) Thursday Snatch Balance (5×3) In 20 min complete: 10 Squat Snatches @ 40% by 4:00 8 Squat Snatches @ 50% by 8:00 6 […]
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Monday 5.9.16 WOD
Max Effort Upper Strength High-Hang Clean (3RM, power) **Complete as 7min EMOM, or less Rd1: 50 Rd4: <50%+ Rd5: + WOD “The Catcher in the Rye” 10 Rounds 200/150m Row 12 Wall Balls (20,14,14,12) $ Out 4×25 Kneeling Banded Oblique Twist
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Monday 5.9.16 WOD NOTES
Max Effort Upper Mobility: 5min NOTES: Over the next 3 weeks we will complete forearm mobility on DE and ME upper. 2min each side LAX forearms standing next to wall using body weight to press into the wall. Strength: 10min High-Hang Clean (3RM, power) **Complete as 7min EMOM, or less Rd1: 50 Rd4: <50%+ Rd5: […]
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Sunday 5.8.16 WOD
Competition Day! WOD “Mom’s Morning Out” 1000m Row 100 Sit Ups —5min Rest— 200 Dubs (x3) 100 Push Ups —5min Rest— 50 Burpees 50 DB Snatches (70,55,60,45) —5min Rest— 50 KB Swings (70,55,55,35) 25 Muscle Ups (Scale = 50 Pull Ups + 50 Push Ups) **Score time including rest $ Out 3×50 Kneeling Pallof Press, […]
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Sunday 5.8.16 WOD NOTES
Competition Day! Mobility: 6min 1:30 each side couch stretch 1:30 each side LAX scapula on wall Dynamic Warm Up: 5min WOD: 40min “Mom’s Morning Out” 1000m Row 100 Sit Ups NOTES: Stagger Athletes start by half start on sit ups and half on row. Sit Up modification; anchor feet or perform bridge ups —5min Rest— […]
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Saturday 5.7.16 WOD
WOD Partner Up! “Thats my Jam!” Teams of 2 AMRAP 5 min. Max Cal Bike Sprint AMRAP 5 min. Max Bench Press (115,75) AMRAP 5 min. Max Cal Row AMRAP 5 min. Max T2B AMRAP 5 min. Max Clean & Jerk (115,75) AMRAP 5 min. Max Box Jumps (20,20) **Score total reps of each AMRAP […]
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Friday 5.6.16 WOD
Max Effort Upper Strength Split Jerk **Build to a heavy double WOD “Johnny Bravo” 7 Rounds 10,8 Cals Assault Bike 1 Bear Complex (135,95,115,75) **Increase complex by 1 rep every round, ending with 7 **Rx+ and Rx Complex = You may combine movements, but you may not drop the bar $ Out 4×25 Kneeling Banded […]
