Month: July 2015

150731 – WOD

    Warm up: Dynamic Warm up Plate Jumps Deadlift Breakdown   Skill/Strength: Black: 6×1 Deadlift Red: 6×100’ Sprint Repeats   WOD: 50, 40, 30, 20, 10 (20 min cap) Competition: GHD Sit-ups KB Swings (70/53) *EMOM perform 3 burpees Rx: Sit-ups KB Swings (53/35) *EMOM perform 3 burpees Scaled: Sit-ups KB Swings (35/20) *EMOM …
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150730 – WOD

    Warm up: 400M Run/500M Row Figure 4 Hip Openers Rolling   Skill/Strength: Black: Build to a heavy Turkish Get-up Red: 5×5 Bent Over Row   WOD: 3 Rounds for time: Compeition: 400M Run 15 Stone Over Shoulder Rx: 400M Run 15 Stone Over Shoulder Scaled: 400M Run 15 Stone Over Shoulder   Mobility: …
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150729- WOD

    Warm up: Coach led shuttle run Snatch breakdown   Skill/Strength: Black: 5×2 H.P. Snatch Red: 4×5 Backsquat   WOD: Comp: 21 Deficit HSPUs 15 Snatch (135/95) 9 Muscle-ups RX: 21 Strict HSPUs 15 Snatch (115/75) 9 Muscle-ups Scaled: 21 Push-up 21 KB swing 21 Burpee pull-up   Mobility: Pec ART Shoulder LAX Glute …
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150728 – WOD

  Warm up: Obstacle/Dynamic   Skill/Strength: Black: 5×5 Pull-ups Red: 6×2 Bench Press   WOD: 2 Round for time: Competition: 500M Row 40 Jumping Lunges 30 T2B Rx: 500M Row 40 Jumping Lunges 20 T2B Scaled: 500M Row 40 Air Squats 30 T2P   Mobility: Couch Wall Glute DD/Cobra

150727 – WOD

    Warm up: 4min DUs Lateral Drills Power Clean & Jerk Breakdown   Skill/Strength: Black: 7×1 Back Squat Red: 7×1 Heaving Snatch Balance   WOD: Max EMOM (20 Min Cap) 3 Power Cleans 3 Front Squats 3 Push Jerks *Competition: (205/145) *Rx: (165/115) *Scaled: (60% of your 1RM front Squat)   Mobility: Quad/Adductor LAX …
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