WOD - MONDAY 10/23/17

Mobility: Wrists/Lats/Front Rack Pos.

Part A: 3 Sets Not for Time:
20m Banded Ankle Forward walks
15 Air Squats w/Ankle Band
20m Banded Ankle Backward walks
15 Glute Bridge

Part B: 8-7-6-5-4-3-2-2
Banded Front Squat

Part C: For Time
15 Front Squats (135/95)
15 Box Jumps (24/20)
10 Front Squats (155/105)
15 Box Jumps (24/20)
5 Front Squats (185/125)
15 Box Jumps (24/20)

Flexibility: Ant. Hips/Calves

Leg-Day-cry.jpg

WOD - SUNDAY 10/15/17

Mobility: Posterior Chain/OH Position

Wodapalooza Qualifier #2:

DEATH BY TRIPLET
Every Two Minutes For 24 minutes:

8 Burpee Box Jump Over (24/20)
8 Hang Power Snatch(95/65) 2Rx(115/80)
8 Thruster (95/65) 2Rx (115/80) 

Athlete has 2 mins. to complete the round. If the athlete completes the round within the 2 mins., they rest the remainder. 

Once you cannot complete the triplet in 2 mins., it becomes an AMRAP.

if an athletes completes all 12 rounds the time the 12th round = Score

Otherwise Score = Rounds + Reps

Flexibility: 2 min. Couch stretch each side
2 min. Pigeon Stretch each side
1 min Wall Chest stretch each side

1I82t25w.jpg

WOD - SATURDAY 10/14/17

Mobility: Ant. Hips and Shoulders

Partner WOD - In teams of two complete the following:

30 min. AMRAP

400m run
30 KBS (1.5/1)
20 Power Cleans (135/95) 

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 KBS, Partner A will 20 Power Cleans. Then Partner B will run 400 meters – and so on for 30 minutes.

Flexibility: Foam Roll Lower Body
 

WOD - THURSDAY 10/12/17

Mobility: Shoulders/OH Position/Hips

Part A: 3 Sets Not for Time:
10 Banded 1-Arm Row (each)
1 Wall Walk
10 Banded 1-Arm Rear Delt Flye (each)
1 Wall Walk
10 Banded 1-Arm Bent Over Lat Pull Down (each)
1 Wall Walk

Part B: 7 - 7 - 7 - 7*
Tempo OHS
4s Down - 2s Pause- 1s up

*20 FAST & UNBROKEN Air Squats after each set of OHS

Part C: For Time:
15 Squat Cleans(115/80)
30 DU (scale 3:1)
10 Squat Cleans (135/95)
50 DU
5 Squat Cleans (155/105)
100 DU

Flexibility: Ant. Hips/Calves
Mobility: Shoulders/OH Position/Hips

Part A: 3 Sets Not for Time:
10 Banded 1-Arm Row (each)
1 Wall Walk
10 Banded 1-Arm Rear Delt Flye (each)
1 Wall Walk
10 Banded 1-Arm Bent Over Lat Pull Down (each)
1 Wall Walk

Part B: 7 - 7 - 7 - 7*
Tempo OHS
4s Down - 2s Pause- 1s up

*20 FAST & UNBROKEN Air Squats after each set of OHS

Part C: For Time:
15 Squat Cleans(115/80)
30 DU (scale 3:1)
10 Squat Cleans (135/95)
50 DU
5 Squat Cleans (155/105)
100 DU

Flexibility: Ant. Hips/Calves

download-1.jpg

WOD - TUESDAY 10/10/17

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

Part A: 3 Sets Not for Time:
30 Sec HS Hold
10 Strict T2B
30 Sec HS Hold
10 V Ups

Part B: 10-8-6-4-2-2-2-10
Push Jerk

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

3 Rounds of:
10 1 Arm KB Snatch R (1.5/1) into
10 1 Arm KB S2OH R (1.5/1)
10 1 Arm KB Snatch L (1.5/1) into
10 1 Arm KB S2OH (1.5/1)
then

Cash Out: 200m KB Burden Run (1.5/1)

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

c1ed864c66bcd9004ca48d0732313059--capricorn-female-mirror-quotes.jpg

WOD - MONDAY 10/9/17

Mobility: Front Rack Pos./Ant. Hips

Part A: 3 Sets Not for Time:
5 Burpees
10 DB RDL
15 DB Squats in Front Rack
2 Laps around rig w/DB Overhead Carry

Part B: 10-8-6-4-2-2-2-10
Banded Front Squat

Part C: 3 Rounds For Time:
10 DB Hang Clean (40/25) 2Rx (50/35)
10 DB Front Squats (40/25) 2Rx (50/35)
10 DB Front Rack Alt. Rev. Lunges (40/25) 2Rx (50/35)

Flexibility: Glutes/Low Back

IMG_3615.JPG

WOD - SUNDAY 10/8/17

Mobility: Lats/Shoulders

Part 3 Sets Not For Time:
200m Med Ball Run (20/14)
10 Ring Rows
10 DB Reverse Flys

Part B: On a running clock:
200m Farmers Carry (45/25)
AMRAP HSPU until the 4 min mark
at 5 min - 200m Farmers Carry (45/25)
AMRAP HSPU until the 9 min mark
at 10 min - 200m Farmers Carry (45/25)
AMRAP HSPU until the 14 min mark
at 15 min - 200m Farmers Carry (45/25)
50 push ups then
50 Pull Ups

Flexibility: Shoulders/ Forearms

download-1.jpg

WOD - SATURDAY 10/7/17

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 Dead Lifts
    10 Russian Swinngs
    10 Mountain Climbers (each side)
    10 V Ups

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

images.png

WOD - THURSDAY 10/5/17

Mobility: Overhead Position/ Hips

Part A: 3 Sets Not for Time:
12 GHD Hip Extension
20 Alt. Side Lunge - total
25 Hollow Body Rockers
then
50 Banded Good Morning (1 time)

Part B: 2-2-2-2-2-2-2-2-2-2
Front Squat to Box
@60% of 1RM w/30s. rest

Part C: 4 Rounds For Time:
10 Thrusters (115/85)
30 DUs (scale 3 sets of 30 Singles and 10 Squat Jumps)

Flexibility: Lower Back/Calves

download-1.jpg