Monthly Archives: February 2014

WOD – 59.5 –

Skill/Strength Power Snatch Skill Progression Some Sumo Deadlift High Pulls (SDLHP) Some Push Press Some Double Unders Good to go! WOD 7 min AMRAP -30 Double Unders – 15 Power Snatch (75/55) 3 min rest 6 min AMRAP – Burpees – Fully Extended Knees & Hips & Shoulders at top 3 min rest 5 min […]

WOD – 59.4 –

Skill/Strength 3 sets of warm up 10 Overhead Squat PVC 10 Box Jumps – Warm Up WOD 5 Rounds for max reps 45 sec Box Jumps (24/20) 15 sec rest 45 sec Thrusters (45/35) 15 sec rest   3 min rest   3 Rounds for max reps 45 sec Overhead Squats (45/35) 15 sec rest […]

WOD – 59.6 – “Karen”

Skill/Strength Front Squat x5x5 – 2 min Rest Build up to a challenging weight for 5 reps, then try to get 4 more sets of 5 reps at that weight. Benchmark WOD  “Karen” 150 Wall Ball for time (20/15) (10’/9′)   Not going to lie, I sweat a little every time I watch this video […]

WOD – 59.7 – 1000m Row Benchmark

Skill/Strength 1000m Row For Time Last time we tested our 1000m Row, the fastest time for the men was 3:07 and the fastest time for the women was 3:38.7 Here are all the scores from the last time All athlete will have a 300m Row warm up before they perform their 1000m test. We will […]

WOD – 59.8 –

Skill/Strength 10 Min to Build up to a heavy Clean & Jerk WOD 4 Rounds for time 10 Power Clean & Jerk (135/95) 20 Alternating DB Goblet Reverse Lunges (40/25) 30 Hand Release Pushups   Scores from Wednesday

WOD – 59.9 –

Skill/Strength Overhead Squat Stamina Choose a moderate weight and got for 3 sets of max reps Ideally, you guys to reach failure around 8 at the minimum and 15 at the maximum. Take approximately 2 minutes rest b/w sets. Record your best set on the White Board with the weight you used. WOD 3 Rounds […]

WOD – 60.0 –

Skill/Strength Mobility / Soft Tissue for the movement today that you are least happy about seeing Does you low back run out of gas quickly on deadlift WODs? Then mash it leaning into a barbell on the rack or a lax ball off the floor. Do your quads turn to poop after 100 Wall Ball? […]

WOD – 60.2 –

Skill/Strength Learning Progression for Power Clean + Squat Clean Learning Progression for Push Jerk + Split Jerk Load up your station for the WOD WOD 5 min AMRAP 15 Cleans (95/65) – Rx+(135/95) 15 Cleans (115/85) - Rx+(155/105) 15 Cleans (135/95) - Rx+(185/125) AMRAP Cleans in remaining time (155/105) - Rx+(225/155) —5 min Rest— 5 min AMRAP 15 […]

WOD – 60.3

Skill/Strength Quick Muscle Up Skill session if applicable Warm Up for WOD WOD 25 min AMRAP 75 Wall Ball (20/15) 35 KB Swings (53/36) 10 Muscle Ups -Scale 10 Muscle Ups to 20 Pullups + 20 Pushups or cut Muscle Ups is half   There is a growing trend in the industry; the more incompetent […]

WOD – 60.4 –

Skill/Strength Aggressive Soft Tissue into the upper back & Static Stretching to the Quad & Hip Flexor -Resting on your back, place lax ball in the upper back and cover the Mid Traps & Rhomboids – Upper Traps & Lower neck – Rear Delts -Quad Stretch on the Wall w/ band traction 5 min with […]