WOD - SATURDAY 2/17/17

Mobility: Hips/Lats

In Teams of Two Complete the Following:
15 min. AMRAP
200m Run
15 Wall Balls (20/14)
10 Pullups

*Partners alternate tasks
*Must complete all reps before next partner starts next exercise

5 mins. rest into

Three Rounds for Time:
10 DB Manmakers (50/35)
20 DB S2OH (50/5)
30 DB Front Rack Forward Lunges  (50/35)

*Break up reps between partners however you like
*Only one partner can work at a time

Flexibility: Shoulders/Glutes/Hamstrings

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WOD - FRIDAY 2/16/17

Mobility: OH Position/ Ankles/Wrists

Part A: Two Sets Not For Time:
60s. Lat Smash on Foam Roller - each side
45s. OH BB Mobility w/Foam Roller
45s. Couch Stretch ea.

Part : Three Sets not for Time:
5 BTN Snatch Grip Push Press
5 OHS
5 Sots Press
5 Snatch Balance

Part C: "LONDON" Four Rounds for  Max Reps:
1 min. Power Snatch (75/55) (95/65) (115/75) (135/95)
1 min. DUs
2 min. rest

*1st Score = Total Power Snatches
*2nd Score = Total DUs

Flexibility: Lower Back/Shoulders/Calves

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WOD - TUESDAY 2/13/17

Mobility: Ant. Hips/Front Rack Position/Ankles

Part A: Front Squats (from the ground)
Every 2 mins. for Five Sets
1. 15 @(135/95)
2. 12 @(155/105)
3. 9 @(185/115)
4. 6 @(205/125)
5. 3 @(225/135)

Part B: "OPEN-ESQUE" For Time:
20 T2B
40 DUs
10 Squat Cleans (135/95)
20 T2B
40 DUs
8 Squat Cleans (155/105)
20 T2B
40 DUs
6 Squat Cleans (185/115)
20 T2B
40 DUs
4 Squat Cleans (205/125)
20 T2B
40 DUs
2 Squat Cleans (225/135)

Flexibility: Ant. Hips/Lats/Calves

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WOD - SUNDAY 2/11/18

Mobility: Lats/Shoulders/Hips

Part A: 5 Sets Not for Time:
3-5 weighted Pull Ups *
(scale strict or strict banded- no negatives)
10 Heavy Wall Balls (30/25/20)
*use vest or DB b/t feet - partner for help

Part B: For Time:
Buy in: 500m Row then
Three Rounds of:
15 Med Ball Box Step Overs (20/14) (24/20)
15 Wall Balls (20/14)
15 15 GHD SU (sub Butterfly with 45lb. Plate under)

Flexibility: Ant. Hips/IT Bands/Lats

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WOD - WEDNESDAY 2/7/18

Mobility: Shoulders/Wrists/Hips

Part A: 10 mins. Skill work
Handstand Drills
Handstand Hold - kick up
Handstand Pushups - strict/kipping/deficit
Handstand Walk - Shoulder Taps

Part B: "SWEET SIXTEEN"
For Time:
8 HSPU
30 KB SDLHP (2/1.5)
30 KB Butterfly Sit Ups
10 HSPU
25 KB SDLHP (2/1.5)
25 KB Butterfly Sit Ups
12 HSPU
20 KB SDLHP (2/1.5)
20 KB Butterfly Sit Ups
14 HSPU
15 KB SDLHP (2/1.5)
15 KB Butterfly Sit Ups
16 HSPU
10 KB SDLHP (2/1.5)
10 KB Butterfly Sit Ups

Flexibility: Shoulders/Adductors/Lower Back

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WOD - TUESDAY 2/6/18

Mobility:Ant. Hips/T-Spine/Ankles

Part A: Three Sets Not for Time w/Empty BB:
5 RDL
5 Bent Over Row
5 Muscle Clean
5 Strict Press
5 Back Squat

Part B: 10 min. EMOM
3 Back Squats from rack
@80-85% of 1RM

Part C: 3 Rounds for Max Reps:
1 min Front Squat (135/95)
1 min S2OH (135/95)
1 min Wall Balls (20/14)
1 min
*Rest 1 min*
Score = total reps

Flexibility: Ant. Hips/IT Bands/Quads

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WOD - MONDAY 2/5/18

Mobility: Posterior Chain/OH Position/T-Spine

Part A: Two Sets Not For Time:
60s. Lat Smash on Foam Roller - each side
45s. OH BB Mobility Hold w/Foam Roller
45s. Couch Stretch ea.
10 Alt. Warrior Squats - 5 ea.

Part B: Three Sets Not for Time:
5 Muscle Snatch
5 BTN Snatch Grip Push Press
5 OHS
5 Sots Press
5 Snatch Balance

Part C: "JUMP BACK"
For Time:
10 Snatch (95/65)
10 Bar Over Facing Burpees
8 Snatch (115/75)
10 Bar Over Facing Burpees
6 Snatch (125/85)
10 Bar Over Facing Burpees
4 Snatch (135/95)
10 Bar Over Facing Burpees
2 Snatch (155/105)
10 Bar Over Facing Burpees

Flexibility: Lower Back/Shoulders/Chest

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WOD - SUNDAY 2/4/18

Mobility: Ant. Hips/Lats

Part A: 4 min AMRAP of Chipper
*Rest 3 min

Part B: 6 min. AMRAP of Chipper
*Rest 3 min

Part C: Complete Chipper for Time:

"NEW STANDARDS" CHIPPER:
400m Run
10 DB Manmakers (45/25) 2Rx (50/35)
20 DB Box Step Ups (45/25) 2Rx (50/35)
30 DB S2OH (45/25) 2Rx (50/35)
40 Box Jumps (24/20)
50 1-Arm Alt. DB Snatch (45/25) 2Rx(50/35)

Flexibility: Shoulders/Calves

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WOD - SATURDAY 2/3/18

Mobility: Posterior Chain/T-Spine and Warm up movements

"CEMENT MIXER III"

3O min. AMRAP

4 Deadlift (135/95)
6 Squat Cleans (135/95)
8 Thrusters (135/95)

*Partner A performs 300m Med Ball Run (20/14) while  Partner B is completing AMRAP
*when Partner A returns, Partner B performs 300m Med Ball run while Partner A picks up the AMRAP
*Med Ball MUST NEVER TOUCH THE GROUND - Med Ball run is continuous.

Flexibility: Lower Back/Ant. Hips/Calves

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