Monthly Archives: September 2013

WOD – 43.5 –

Skill/Strength Mobility – Soft Tissue – Static Stretching Recommendations Quad Stretch on wall with band traction – 2 min per leg Standing Ankle Stretch with slightly flexed knee & band traction – 2 min per leg TEAM WOD There will be two group. Everyone will have a partner. With only one partner working at a […]

WOD – 43.6 –

Skill/Strength Front Squat x6x6 First 3 sets of 6reps – moderate challenge Second 3 sets of 6 reps – seriously challenging…seriously WOD 3 Rounds for time 15 Thrusters (95/65)(115/85) 15 Burpees   Paleo Challenge Dinner on Sept 25th…The Six Week Challenge Starts the 26th – Some reasons to eat Paleo

WOD – 43.7 –

Skill/Strength Kipping Pullup Practice or Pullup Strength Work -Weighted Pullups or Slow Negatives WOD 30-20-10 reps for time KB Forward Lunges (53/36)Rx+(70/53) Pullups (Rx+ Chest to Bar) KB Swings (53/36)Rx+(70/53) Rowing for Cals.   Scores from Monday

WOD – 43.8 –

Skill/Strength Soft Tissue- Mid/Low Back w/ Lax Ball on Floor Quick Power Clean review WOD 3 Sets of 4 min AMRAP – 3 min rest 9 Wall Ball (20/15) 7 Power cleans (95/65) 5 Hand Release Pushups   Scores from Tuesday

WOD – 43.9 –

Skill/Strength Soft Tissue – Lax Ball onto Quad resting on floor Static Stretch – Mobility of your choice WOD 4 Stations – 90 sec per station – 30 sec rest b/w stations – Three Rounds Station 1 – AirDyne for Cal. Station 2 – Barbell Rollouts (bands if you need to) (V-Up for the scale) […]

WOD – 44.0 –

Skill/Strength No too much – Get ready for the WOD – Leave time for post-WOD static Stretching WOD 20 min AMRAP 5 Pullups 10 Shoulder to Overhead (95/65) 15 Air Squats   Scores from Thursday

WOD – 44.1 –

Skill/Strength Extra Soft Tissue Focus – Ankle Over the KB – Mash it WOD 1 Round for time 400m Run 25 Russian KB Swings (70/53) 25 Abmat Situps 25 Burpees 250m Run 20 Russian KB Swings (70/53) 20 AbMat Situps 20 Burpees 400m Run 15 Russian KB Swings (70/53) 15 AbMat Situps 15 Buprees   Scores from […]

WOD – 44.2 –

Skill/Strength Little Extra Mobility – Soft Tissue – Static stretching Pick whatever you want WOD 3 Rounds for time 18 DB Push Press (45/30) 8 DB Renegade Rows (45/30) 28 V-Ups 10 Cal on the Rower – Dampers all at Level 10!

WOD – 44.3 –

Skill/Strength Front Rack Mobility -Bench Prey Stretch – 1 min -Tri Stretch w/ Band – 30 sec per side -External Shoulder Rotation w/ Dowel – 30 sec per side then… Warm up and Drill the Power Clean WOD 5 Rounds for time 10 Power Cleans (135/95) 10 Front Squats (135/95) 10 Toes to Bar   […]

WOD – 44.4 –

Skill/Strength Quad and Hip Work -Barbell on Quad -Quad stretch on Wall w/ Band WOD 3 Rounds for time 15 Box Jumps (24/20) 20 Double Burpees 25 KB SDLHP (53/36)Rx+(70/53) 30 AbMat Situps ***A Double Burpee is a regular burpee with an extra pushup at the bottom***   Scores from Monday