WOD 2/20/2017

WOD 2/20/2017

Strength:
Clean: EMOM 10: 1x 80%

WOD:
AMRAP 8
50 Double Unders
2 Thrusters 115/75
50 Double Unders
4 Thrusters
50 Double Unders
6 Thrusters…..
rest 8
10 rounds of: :30 Row @90% effort, :30 Row @50% effort

Mobility:
5 min per of: Pigeon+ LAX Glute Smash w/ external load

WOD 2/13/2017

WOD 2/13/2017

Gymnastics:
1) Arch to hollow kips + Chest 2 Bar: 2+4 x4, rest :60
2) EMOM 8
#1: 10 Cal Airbike
#2: 6-8 Chest 2 Bar Pullups

WOD:
AMRAP 5@85% effort
100m row
8 Burpees over rower
8 Toes 2 Bar
rest/walk 2:00
AMRAP 5@85% effort
100m run
10 Thrustes 115/75#
50 Double Unders
rest/walk 2:00 x2

Mobility:
5 min per of: Bone Saw+ Lateral Hamstring/IT Band Smash

WOD 2/9/2017

WOD 2/9/2017

Gymnastics:
1) Arch to hollow kips + T2B: 2+4 x4, rest :60
2) EMOM 10
#1: 35 Double Unders
#2: 8-10 T2B

WOD:
AMRAP 3:00 x3@90% effort, rest 2:00
9 Calorie Row
6 Burpee to target
3 Bar Muscle ups

Mobility:
5 min per of: LAX Plantar Smash+ Anterior/Lateral & Medial Shin Smash

WOD 2/6/2017

WOD 2/6/2017

Strength:
Front Squat@20×1: 5,4,3,2 build to a heavy double in 12 min

WOD:
AMRAP 5 @ 90% effort of:
250m row
25 Double Unders
AMRAP 5 @ 90% effort of:
10 Burpees
10 Handstand Pushups
rest 2:30
AMRAP 5 @ 90% effort of:
15 Calorie Airbike
15 Toes 2 Bar
rest/walk 5:00 *high output, opens pace

Mobility:
5 min per of: Banded Lateral Shoulder distraction w/ external rotation+ Tricep Smash+ Banded Elbow Distraction

WOD 1/23/2017

WOD 1/23/2017

Strength:
1) Snatch High Pull+ Muscle Snatch+ Power Snatch:
1+1 every :90 x6@80-85%, rest :10 b/t reps

WOD:
AMRAP 5:00 @85% effort
15 Calorie row
15 KB Swings 70/53#
rest 2:30
AMRAP 5:00 @85% effort
30 Double Unders
10 Shoulder 2 Overhead 135/95
rest 2:30
AMRAP 5:00 @85% effort
10 Handstand Pushups
10 Deadlifts 225/155

Mobility:
5 min per of: Monkey Bar of Death+ IT Band/Lateral Hamstring Smash+ Posterior Chain Floss

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