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WOD – FRIDAY – SEPTEMBER 11th

WU: (15 mins)
Ski 200m + Dynamic Stretch + Dowel Stretches
Ski 200m + MOB: KB Arm Bar, BB Shoulder Distraction, Lat, Hamstring

OLY: (20 mins)
10 mins to warm up Power Snatch to 75%
5 Round E2MOM: 3 reps Power Snatch (All rounds at 75%)

WOD:
8 Rounds: 40s work / 2:00 rest
20 sec max cal Row + 20sec Max Hang Snatch (135/95)
2 min REST (2 Scores = Total cals and Total Reps)
Row HARD for the entire :20 then try to get as many reps as possible.

WOD – TUESDAY – SEPTEMBER 8th

WU: (20 mins)
10 cal Row + 10 Ring Rows + Dynamic Stretch
10 cal Row + 10 Strict pull-ups + MOB: Lat & Front Rack
10 cal Row + 10 strict pull-ups + MOB: Hamstring & Hip

OLY: (20 mins)
10 mins to Build Power Clean to 75%
5 Round E2MOM: 3 Power Cleans @ 75%
ALSO: Build to a heavy weighted pull-up during this period

WOD: 12 min AMRAP
15 cal row + 10 Cleans (135/95) + 5 Muscle Ups

WOD – FRIDAY – SEPTEMBER 4th

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WU: (15 mins)
Ski/Row 100m + 10 ring rows + 20 sec dead hang + 10 box jumps + Dislocates
Row/Ski 100m + 10 ring row into MU + 20 sec dead hang + 10 box jumps
MOB: Lat, Tricep, Banded Bully, Hamstring, Hip

OLY: (15 mins)
Build to a Heavy-ish Power Snatch

WOD 1: Snatch Ladder
20 seconds to complete 3 T&G Snatches + rest 60s
Start at 50% of your snatch in the Oly today

Once you fail a round, rest the 60s, and then start WOD 2

WOD 2: 2 scores (time cap 10 min)
Max UB MU + time to finish 30 reps (45C2B / 60Pullup)

WOD – TUESDAY – SEPTEMBER 1st

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WU: (15 mins)
Tabatta Row (increasing meters each round)
MOB: Lat, Hip, Front Rack, Shoulder Distraction, Dislocates
THEN 2 Rounds: 10 Snatch Press + 10 OHS (Ladies/Mens or Junior/Ladies)

SWOD 1: (14 mins)
7 rounds E2MOM : 3 Push Jerks

SWOD 2: (14 mins)
7 rounds E2MOM: 1 b/h Neck Jerk + 1 OHS

WOD: 15 min AMRAP
20 T2B + 20 OHS (115/80) + 20 Sh2OH (115/80)

WOD – FRIDAY – AUGUST 28th

WU: (15 mins)
200m row + 10 ring rows + 10 push-ups
200m row + 10 pull-ups + 10 Low Ring Muscle Ups
200m row + MOB: Lat, Banded Bully, Glute, Squat

SKILL: (10 mins)
WU/Practice Muscle-ups (C2B/Pullups)

SWOD: (15 mins)
Build to a Heavy Hang Snatch

WOD 1:
5 min AMRAP (2 scores)
500m row for time + Max MU in remaining time (C2B/Pullups)

WOD 2: at 10 min mark: Complete 100 Hang Snatch (45/35)
(try to go UnBroken, or at least as few breaks as possible – 5 min cap)

WOD – TUESDAY – AUGUST 25th

WU: 3 rounds (15 mins)
Assault (20/15) / Airdyne (30/20) cal + 30 sec HS Hold
MOB: Front Rack, Pec, Lat, Bully, Hamstring

SKILL: 3 Attempts (10 mins)
5yd HS walk + Max Strict HSPU
Scale to wall walk + Max Strict/kipping HSPU
More scale arm plank + 20 shoulder Taps + Max push-ups
More MOB between attempts

SWOD: (15 mins)
Build to a Heavy Power Clean & Power Jerk (dynamic-no pause in fr. rack)

WOD:
5 rounds: 10 Power Cleans (135/95) + 10 Burpees
(Burpee standard is just get them done as fast as possible)
(suggested 15 min cap)

WOD – MONDAY – AUGUST 24th

WU: 20 mins
Tabatta 3 step small hurdle
Dynamic stretch / Dislocates
5 Rounds: Hex Rail Races (Between races, establish a Max Height Box Jump)
MOB: Calf, Hamstring, Squat stretch

SWOD: (10 mins)
Warm Up the Snatch for the WOD (Power and squat)

WOD 1: 6-12 Round E90s
30 sec to complete: 20 DUs + 1 Snatch. THEN Rest 1 min
Inc load by 10/5# per round. Scale DU to 15/10 (or 20 singles).
Suggested Starting weight is 135/95. Scale as needed.

WOD 2: 500m row (meant to be all out)
(complete on your own time after WOD 1)

WOD – THURSDAY – AUGUST 20th

WU: (20 mins)
Tabatta Row: increase 5 meters each round (start smart)
3 Rounds: 10 Snatch Press + 10 OHS + 10 TWY
MOB: KB Arm Bar, Lat, Pec, Hamstring, Ankle

SWOD: (20 mins)
Build to a Heavy Power Snatch

WOD: 2011 Regional Final: (20 min cap)
20 cal Row + 30 Burpees onto plate (45/25) + 40 G2OH (2 x 45/35# DBs)
+ 50 T2B + 25 yd OH Walking Lunge (45/25 plate) + 50 yd Sprint

WOD – WEDNESDAY – AUGUST 19th

WU: (15 mins)
3 Rounds: 1 min Assault/Airdyne + 10 Air Squats
MOB: Squat Stretches, Front Rack, Traps, Roll T-Spine

SWOD: (15 min)
Warmup your Power Clean / Squat Clean / Front Squat

WOD: Front Squat Tabatta Ladder (From the Floor)
Your Score for this WOD is the total weight Squatted from the 5 bars
Mens RX = 95, 135, 185, 205, 225 / Womens RX= 65, 95, 115, 140, 155
If you can not to do RX ladder all the way through, make sure to go at the back of the line and simply repeat the last bar you are able to do until you have done 5 rounds total.

WOD 2: 5 attempts: 20sec max cal Assault Bike