Month: April 2017

170501- WOD

  Warm-up: Sprint Relay Squat Therapy   Skill/Strength: 8×3 Back Squat   WOD: For time: 40 Cal Bike 300’ Sled 20 Back Squat (50% from the floor)   Mobility: Circle Up

170428- WOD

  Warm-up: 50 Jumping Jacks Countdown burpees Hollow/Extended Strict Press BD   Strength: 3×10 Strict Press Strict Pull-up   WOD: 10min AMRAP RX: 10 handstand push-ups 15 front rack lunges (135/95) Scaled: 10 push-ups 15 front rack lunges (95/65)   Mobility: Lat band Pec band Banded couch


  Warm-up: Rowling   Strength: Max height box jump   WOD: 4RFT- RX: 20 Box Jump (24/20) 400m Sandbag Run (100/50) Scaled: 20 Box Jump (20/12) 400m Sandbag Run (50/35)   Mobility: Couch Ham floss Calf Smash


  Warm-up: PVC warmup Front rack stretch   WOD: 5 min AMRAP- RX: 20 Cal bike 20 Front Squat (135/95) Max DU Scaled: 20 Cal bike 20 Front Squat (85/55) Max Singles   Post WOD Strength: 20RM Back Squat   Mobility: Quad pin & stretch Calf Lax Shoulder Lax


  Warm-up: Lateral Drills   WOD: 3 rounds for time: RX: 3 Legless rope climbs 6 Push Jerks (225/155) 12 Deadlifts (225/155) 24 GHD sit-ups 48 Wallballs (20/14) Scaled: 3 rope climbs/6 pull to standing 6 Push Jerks (75% Jerk) 12 Deadlifts (same as jerk) 24 Sit-ups 48 Wallballs   Mobility: Ham twist Wall glute …
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