Daily WOD – all program tracks: “The Story”
A. Hang Squat Snatch x 3 5 set to Build to heavy set Fx: OHS or Frnt Squat, depending on shoulder mobility restrictions. B. Snatch Grip Deadlift (full extension) x4 @ 3131 4 sets to build to max C. FT: 25-20-15-10 SDLHP @ 45/33, 75/55,…
Function WOD – 4/20/17: “Over”
A1. Bench Press x 6-8 @ 32X1 A2. MU row x 6-8 @ 51X1 x4 B. 3rds: 18 Cal 15 Hang Power Clean @ 95/63, 115/73, 135/93 12 HSPU. Scale with Plank Push-Ups or HSPU from a Box as necessary 9 Burpee Over Bar (lateral)…
Daily WOD – Performance and RTG Tracks, 4/20/17: “Over”
A1. Bench Press x 6-8 @ 32X1 A2. MU row x 6-8 @ 51X1 x4 B. 3rds: 18 Cal 15 Hang Power Clean @ 95/63, 115/73, 135/93 12 HSPU 9 Burpee Over Bar (lateral) Strength and Skill A1. Strict Press.Push Press.Push Jerk 1.3.6 A2. Weighted…
Daily WOD, All Program Tracks, 4/19/17: “Row THIS.”
A. Hang Power Clean. Build to heavy set of 3 then 2×3 @ that weight. 10 x GHD Sit up between each working set. FX: 18 Abmat Sit-Up. B. Every 4min x 5: 12/10 AB Cal 200m Row 8 Strict Pullup 200m Row
Daily WOD – All Program Tracks, 4/18/17: “Tax Day”
A. Snatch Grip Push Press.OHS 3.1 4 sets to build to max B1. Offset KB Front Rack Walking Lunge x10/leg B2. GHD DB Row (pronated grip, elbows out 90°) x 10 C. 3min Max Cal Row 5min rest C2. 3min Max Rep Burpee 5min rest…
Daily WOD – all program tracks, 4/17/17: “Rondo”
A1. Back Squat x 3-4 @ 32X1 A2. DB Cuban Press x 8 A3. T-Pushup x 10/arm x4 B. 3Rds: 350m row 4 Wall Walk Up 8 DB Snatch @ 35/30, 55/35 (rtg: squat snatch). FX: Scale w/ American KbS 12 K2E 12/10 Cal AB…
Performance and RTG WOD – 4/14/17: “Uh Oh…”
A. Hang Squat Snatch x 3 5 set to Build to heavy set B. Snatch Grip Deadlift (full extension) x4 @ 3131 4 sets to build to max C. 15min EMOM: 1- TnG Power Snatch x6 @ (fx: 75/55, rx: 95/63, rtg: Build from 115/103…
Function WOD – 4/13/17: “Anticipation”
A1. Tempo Bench Press x 6-8 @ 32X1 A2. Tempo Ring Row x6-8 @ 51X1 B. 2rds: 6min AMRAP DB Push Press x 5 @ 30/20 DU x 35 (scale 1:1 singles) Jumping Chin-over-hands Rope Climb x 14 3min rest Strength and Skill A1. Strict Press.Push…
Performance and RTG WOD – 4/13/17: “Anticipation”
A1. Tempo Bench Press x 6-8 @ 32X1 A2. Tempo MU Ring Row x6-8 @ 51X1 B. 2rds: 6min AMRAP DB Push Press x 5 @ 35/20, 55/35 DU x 35 Rope Climb x 2 (rtg: legless) 3min rest Strength and Skill A1. Strict Press.Push…
Function WOD – 4/12/17: “Ragtime”
A. Hang Power Clean. Build to heavy set of 3 then: 2×3 @ that weight. 12 x AbMat Sit up between each working set B. “Ragtime” For Time: 1k row/45 Cal AB 21 K2E 750m row/35 Cal AB 15 Jumping C2B 500m row/25 Cal AB 9 Plank Rope pulls,…
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