WOD

Wednesday 5/22/18

Pack your running shoes 😉

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May 23, 2018

  Warmup: 3 rds 10 cal row 5 muscle snatches 5 snatch grip push presses 5 good mornings   Activation: 2 rds 10 banded side steps/side 10 band pull aparts :20 side bridge/side   Power/strength: power snatch 15 min to build to a heavy single   Metcon: for time 2 rds: 10 snatches, 80% 12…

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May 22, 2018

Wednesday 5/16/18

    ****No 9:30am class today****     Warmup: 3 rds 10 cal row 5 muscle cleans 5 strict presses 10 back slaps   Mobility: High band shoulder stretch, 2 min/side Low band shoulder stretch, 2 min/side   Power/strength: every 2:00 x 5 sets 3 TnG push jerks (from floor), building   Metcon: for time…

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May 16, 2018

Tuesday 5/17/18

Warmup: 3 rds 30 mountain climbers 10 band pull aparts 10 band dislocates   Mobility: Lax ball pec/chest, 1 min/side Lax ball last, 1 min/side   Power/strength: every 2:00 x 5 sets 5 tng power snatches, building AHAP   Metcon 1: death by strict pull-ups   Metcon 2: death by push-ups   Cooldown: Bully band…

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May 14, 2018

Monday 5/14/18

  Warmup: 4 rds 20 jumping jacks 15 air squats 10 pushups 5 pullups   Mobility:  Foam roll adductors, 1 min/side Foam roll glutes, 1 min/side   Strength: every 3:00 x 5 sets 5 front squats @ 20X1, building *Heavier than last week   Metcon: AMRAP 10 min 30 thrusters, 115/75lb 30 wall balls, 20/14lb…

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May 14, 2018

Saturday 5/12/18

  Warmup: 3 rds 40m shuttle jog 10 front leg swings/side 10 side leg swings/side 10 PVC dislocates   Mobility: banded hami flossing, 2 min/side   Strength: every 2:00 x 5 sets 8 DB walking lunges, build   Metcon: death by   10m run   Cooldown: 1 min/side Foam roll calves Foam roll hamstrings Foam roll…

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May 12, 2018

Friday 5/11/18

  Warmup: 3 rds 5 inch worms w/pushup 7 kips, tight and hollow 9 cal row   Mobility: Partner front rack stretch, accumulate 1 min/partner Partner hanging shoulder opener, accumulate 1 min/partner   Power/strength: every 2:00 x 5 sets 3 hang power clean, building   Metcon: AMRAP 20 min 8 T2B 10 DB power snatches,…

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May 11, 2018

  Warmup: 3 rds 100m jog 10 front leg swings/side 10 side leg swing/side 15 arm circles forward 15 arm circles backward   Mobility:  Front hip pulses, 1 min/side Hip socket rotations, 1 min/side Foam roll t-spine, 1 min   Metcon: for time w/partner 1600m run 1200m run 800m run 400m run *partners alternate full…

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May 8, 2018

Tuesday 5/8/18

  Warmup: 3 rds 5 muscle cleans 5 strict presses 5 good mornings 5 strict pullups   Mobility: barbell foam roller overhead stretch, 2 min   Power/strength: every 2:00 x 5 sets 5 unbroken hang power snatches, build as heavy as possible   Metcon: alternating double tabata for max reps Pullups Clean and jerks, 185/125lb…

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May 8, 2018

Monday 5/7/18

  Warmup: 3 rds 20 jumping jacks 10 sumo squat to stand 10 spider stretches 10 PVC dislocates   Mobility: front hip wall stretch, 2 min/side   Strength: every 3:00 x 5 sets 5 front squats @ 30X1, building *No pause in the hole this week, be explosive driving out!   Metcon: 3 rds @…

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May 7, 2018




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