Posts Categorized: WOD

Core and Mobility Day (3-25-15)

(A)
Mobility Stations:
– Foam Roll/Bally Wally: Back, Glutes, Hamstrings
– Quad Smash: Quads, plus inner and outer thighs
– Lacrosse Ball: Calves and upper back (shoulders)
– Band Distraction Stretches (off rig): Shoulder joint
* 5 minutes at each station. Take your time.
(B)
Core Work:
– :30 second Hollow Body Hold
– :30 second BREAK
– :30 second Sit-Ups
– :30 second BREAK
– :30 second […]

“Crain” (3-24-15)

“Crain”
For Time Complete:
– 34 Push-Ups
– 50-yard sprint
– 34 Deadlifts (135/95)
– 50-yard sprint
– 34 Box Jumps (24/20)
– 50-yard sprint
– 34 Clean and Jerks (95/65)
– 50-yard sprint
– 34 Burpees
– 50-yard sprint
– 34 Wall Balls
– 50-yard sprint
– 34 Pull-Ups
– 50-yard sprint
* 2 Rounds.
** Scale as needed!
Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he […]

OHS and DU (3-23-15)

(A)
Warm-Up your Overhead Squat.
* 10 minutes. Build in weight if feeling good.
(B)
For Time Complete:
50, 40, 30, 20, 10 of
– Double Unders
25, 20, 15, 10, 5 of
– Overhead Squats (95/65)
* Scale OHS weight as needed to move smoothly through your sets.
* If doing singles complete double the number of reps per set.
* 20 minute time cap.

Stations (2-25-15)

(A)
For Time Complete:
– 15 Calorie Row
– 15 Lateral Burpees Over the Rower
– 15 Calorie Row
* Goal is to go as hard as possible!
(B)
Stations (not for time):
(1.) Bench Press x 5 reps (moderately heavy)
(2.) “Hug-A-Twinkies” x 10-15 reps
(3.) DB Hammer Curls x 8-12 reps (per arm)
(4.) Gymnastics Skill of Your Choosing (Handstands, T2B, HS Walks, Headstands, […]

Open WOD 12.5 (2-24-15)

(A)
Build up to a heavy 1 rep Thruster (from a rack).
* 10 minutes.
(B)
“Open WOD 12.5″
Complete a 7 minute AMRAP of:
– 3 Thrusters (100/65)
– 3 C2B Pull-Ups
– 6 Thrusters
– 6 C2B Pull-Ups
– 9 Thrusters
– 9 C2B Pull-Ups
– 12 Thrusters
– 12 C2B Pull-Ups
… continue adding 3 reps to each until time expires.
* Score is total reps completed.