WOD - FRIDAY 5/18/18

Mobility: Shoulders/Chest

Part A: Three Sets Not For Time:
12 Bent Over DB Rows
10 Band Shoulder External rotation (each)
12 SL Raises
10 Push Ups

Part B: 5 - 5 - 5 - 5 - 5
Incline Bench Press
*Does not include warm up sets
 
Part C: For Time:
21 - 18 - 15 - 12 - 9
T2B
HR Push Ups
200 m Run after each couplet - ends with a run

Flexibility: Chest/Ant. Delts/Hamstrings

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WOD - THURSDAY 5/17/18

Mobility: OH Position/Posterior Chain/T-Spine

Part A: Three Sets Not For Time:
10 each 1-Leg Low Box Step-tap with a jump
15 GHD Back Ext.
20 Mini Band Lateral Walks each

Part B: 5 - 5 - 5 - 5 - 5
Tempo Deadlift
3s. down - 1s. up
*NO DROPPING, finish the last rep

Part C: For Time:
20 Deadlift (225/155) 2Rx (275/185)
10 HSPU (Strict HSPU)
15 Deadlift (225/155)
8 HSPU
10 Deadlift (225/155)
6 HSPU
5 Deadlift (225/155)
4 HSPU

Flexibility: Lower Back/Hamstrings/Shoulders

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WOD - FRIDAY 5/11/18

Mobility: Posterior Chain/T-Spine

Part A: Three Sets Not for Time:
10 Banded 1-Arm Row (each)
1 Wall Walk
10 Banded 1-Arm Rear Delt Flye (each)
40s Couch Stretch ea. side
10 Banded 1-Arm Bent Over Lat Pull Down (each)
1 Wall Walk

Part B: 7 sets of the Complex:
1 Power Snatch
1 Snatch Balance
1 OHS

Part C: For Time
10-9-8-7-6-5-4-3-2-1
Pull Ups
1-2-3-4-5-6-7-8-9-10
OHS (95/65) 

Flexibility: Lower Back/Hamstrings/Lats

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WOD - THURSDAY 5/10/18

Mobility: Shoulders/OH Position/Hips

Part A: 3 Sets Not for Time:
10 BB RDL
10 BB Bent Over Row
15 Mini Band Lateral Walk- each
15 Mini Band Monster Walk-forward/backward
20 Glute Bridge Pulses
10 Prone T's and Y's

Part B: 5 - 5 - 5 - 5 - 5*
Deadlift
*these are woking sets and do not include 2 or 3 warm up sets
*NO DROPPING, finish the last rep

Part C: For Time:
Buy in: 25 Burpees
21-15-9
KB SDLHP (2/1.5)
HSPU
Cash Out: 25 Burpees

Flexibility: Lower Back/Shoulders

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WOD - WEDNESDAY 5/9/18

Mobility: L-Spine/Posterior Chain

Part A: Three Sets Not for Time:
1 Heavy Sled Push
3 Rope Climbs
3 Ground to/over Shoulder*
15 GHDSU (sub 20 Butterfly w/45lb. plate)
* Can Use 30 lb Med Ball/D-Ball/or Heavy DB

Part B: 20 Min. AMRAP
20 Med Ball Over Box (20/14)(24/20)
200m Run
20 Box Jumps (24/20)

Flexibility: Foam Roller Lower Back/Lower Body/Calves

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WOD - TUESDAY 5/8/18

Mobility: Shoulders/OH Pos./ Front Rack Pos.

Part A: Three Sets Not for Time:
30s. HS Hold
10 Strict T2B
30s. Elbow Plank Hold
10 Hollow Body SL Kicks ea.

Part B: 5 - 5 - 5 - 5 - 5
Push Jerk (no split)

Part C: For Time:
Buy in: 500m Row then

3 Rounds of:
10 1-Arm DB Snatch R (50/35) into
10 1-Arm DB S2OH (50/35)
10 1-Arm DB Snatch L (50/35) into
10 1-Arm DB S2OH (50/35)
then

Cash Out: 200m DB Burden Run (50/35)

Flexibility: Upper Back/T-Spine/Ant. Delts

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WOD - SUNDAY 5/6/18

Mobility: Lats/Hips

Part A: Two Sets Not for Time:
400m Run
25 Mountain Climbers (each side)
200m Med Ball Run (20/14)
60s. Elbow Plank Hold

Part B: 20 min. AMRAP
2 Tire Flips w/Jump Through*
15 Box Jumps (24/20) 2Rx(30/24)
20 Wall Balls (20/14) 2Rx (30/20)
250m Row

*tire can be flipped back and forth between two people if needed

Flexibility: IT Bands/Calves

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WOD - THURSDAY 5/3/18

Mobility: Overhead Position/ Hips

Part A: Three Sets Not for Time:
12 GHD Hip Extension
20 Mini Band Monster Walk forward/backward
40s Couch Stretch ea.

Part B: 10 - 10 - 10 - 10 -10
Overhead Squat
2 mins. rest
*these are woking sets and do not include 2 or 3 warm up sets
*last rep of last set should take everything you have

Part C: 5 Rounds For Time
5 Power Snatch* (135/95)
10 T2B
*TNG - no singles on Snatch

Flexibility: Lower Back/Hips

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WOD - WEDNESDAY 5/2/18

Mobility: Posterior Chain/Shoulders

Part A: Must Complete all three sections, can be in any order
1. 800m Run
2. 1000 m Row
3. 3x Through
    10 KB Suitcase Dead Lifts -each arm
    10 Russian Swings
    10 Mountain Climbers - ea.
    10 Straight Leg Raises

Part B: For Time
50 Wall Balls (20/14)
10 KBS (1.5/1)
40 Wall Balls (20/14)
20 KBS (1.5/1)
30 Wall Balls (20/14)
30 KBS (1.5/1)
20 Wall Balls (20/14)
40 KBS (1.5/1)
10 Wall Balls (20/14)
50 KBS (1.5/1)

Flexibility: Ant. Hips/Lower Back

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WOD - TUESDAY 5/1/18

Mobility: Shoulders/Front Rack Pos.

Part A: Three Sets Not for Time:
10 Alt. Plank Shoulder Taps
20m Bear Crawl
45s Hollow Body Hold

Part B: 10 - 10 - 10 - 10 -10
Strict Press from rack
2 mins. rest
*these are woking sets and do not include 2 or 3 warm up sets
*last rep of last set should take everything you have

Part C: 3 Rounds For Time:
10 Push Press (115/85)
50 DUs

Flexibility: Shoulders/Calves

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