Month: February 2015

150227 – WOD

  Warm up: 500M Row Lunging Hip Opener   Skill/Strength: Black: 6×2 Back Squat Red: 6×1 Clean & Jerk   WOD: 21, 15, 9 Reps for time. Competition: Thrusters (115/75) Burpees Over Bar Pull-ups Rx: Thrusters (95/65) Burpees Over Bar Pull-ups Scaled: Thrusters (65/45) Burpees Over Bar Ring Rows   Mobility: Lat FR Quad/IT FR

150226 – WOD

    Warm up: Coach Led Game   Skill/Strength: Black: Gymnastics Playtime Red: 3x max reps of Muscle-ups/T2B   WOD: Competition: 1000M Row 200 Double-unders 50 KB Swings (70/53) Rx: 1000M Row 200 Double-unders 50 KB Swings (53/35) Scaled: 1000M Row 200 Single-unders 50 KB Swings (35/20)   Mobility: Forearm LAX Calf LAX DD/Cobra

150225 – WOD

    Warm up: PVC Warm up Ham Band   Skill/Strength: Black: 6×2 Deadlift Red: 20RM Back Squat   WOD: For Time: Competition: 300’ Sled Push (370/325) 30 Power Clean (155/105) 30 T2B Rx: 300’ Sled Push (325/280) 30 Power Clean (135/95) 30 T2B Scaled: 300’ Sled Push (235/180) 30 Power Clean (95/65) 30 T2B …
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150224 – “Nasty Girls 2.0”

  Warm up: Shoulder Circles Dynamic Warm-up   Skill/Strength: Black: Alternate 5×5 Bench Press/Max Ring Rows Red: Max EMOM: Odds-7 C2B, Evens-7 HSPUs   WOD: “Nasty Girls 2.0” 3 Rounds for time: Competition: 50 Air Squats 14 HSPUs 10 HP Snatch (135/95) Rx: 50 Air Squats 14 HSPUs 10 HP Snatch (115/75) Scaled: 50 Air …
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150223 – “Open 14.2”

  Warm up: Lateral Drills Squat Therapy   Skill/Strength: Black: 6×2+1 Hang Squat clean + Jerk Red: EMOM 10 Min: 3 TNG Squat Snatch 70-75%   WOD: “Open 14.2” From 0:00-3:00    2 rounds of:    10 overhead squats    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    12 overhead squats    12 …
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