Month: March 2016

160401 – WOD

    Warm up: 2-4 Mins Cardio Lateral drills Squat Therapy   Skill/Strength: Black: EMOM 10 Min 2 Lunges Each Leg Red: 5×5 Bench Press   WOD: Rx: 60 Wallball Shots 50 Sit-ups 40 KB Swings (53/35) 30 Dips 20 Cal Bike Scaled: 60 Wallball Shots 50 Sit-ups 40 KB Swings (35/25) 30 Dips 20 …
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160331 – WOD

    Warm up: 2-4 Mins Cardio 4 mins of: 10 Kip/Scap 20’ O/H Walking Lunge 15 Jumping Jacks 20’ Bear Crawl   Skill/Strength: Black: 5×2 Push Jerk Red: 5x Max Strict HSPUs   WOD: 6 Min AMRAP: 3, 6, 9, 12, 15, etc of: Rx: O/H Squat (95/65) Box Jump (24/20) Scaled: O/H Squat …
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160330 – WOD

    Warm up: 2-4 Mins Cardio Lateral Drills Power Clean Breakdown   Skill/Strength: Black: 7×1 Power Clean Red: 5×1 Front Squat   WOD: 4 Rounds for time: Rx: 500M Row 25 Pull-ups Scaled: 400M Row 20 Jumping Pull-ups Competition: 500M Row 25 C2B Pull-ups   Mobility: Lat LAX Lat Pole DD/Cobra

160329 – “Dork”

    Warm up: 2-4 Mins Cardio Barbell Warm up   WOD: – “Dork” Rx: 33 Back Squats (225/155) 15 Burpees 33 Deadlifts (225/155) 15 Burpees 33 KB Swings (70/53) 15 Burpees Scaled: 33 Back Squats (60%) 15 Burpees 33 Deadlifts (60%) 15 Burpees 33 KB Swings (45/25) 15 Burpees   Mobility: Glute LAX Quad …
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160328 – WOD

    Warm up: 2-4 Minutes Cardio Squat Balance>Ankle Sits Squat Balance>Fig 4 Rolls   Skill/Strength: Black: 5×5 Front Squat Red: 6×3 Hang Squat Clean   WOD: Rx: 200’ Sled Push Buy-in 3 Rounds for time of: 5 Shoulder to O/H (155/105) 10 T2B Scaled: 200’ Sled Push Buy-in 3 Rounds for time of: 5 …
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