Posts Categorized: WOD

TUESDAY (4-21-15)

** Warm-Up ** With a partner, standing about 6-8 feet apart: – :30 seconds of Medball Chest Tosses – :30 seconds of Medball Overhead Tosses – :30 seconds of Medball Side Tosses (Right) – :30 seconds of Medball Side Tosses (Left) * 1:00 minute Break * 2 Rounds.   (A) Double Under Practice Session.   more »

100 Thrusters (4-20-15)

(A) Back Squat 4-6 x 3 @ 81%   (B) For Time Complete: – 100 Thrusters (95/65)   * 12 minute time cap.  

Squats are back! (4-6-15)

(A) Back Squat 4-6 x 3 @ 75% *** If you are new or have not yet established a 1RM Back Squat complete: 3, 3, 3, 3, 3, 3 (adding some weight across if able). * Rest 1-2 minutes in between working sets. (B) For Time Complete: 1 – 10 of – Power Snatches (75/55) more »

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 more »

“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 more »