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.
 
(B)
For Time Complete:
– 100 Double Unders
– 50 Sit-Ups
– 25 Pull-Ups
~~~~~~~
– 80 […]

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)
– Lateral Burpees
* 10 minute cut-off.
*** Scale weight as […]

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 […]