Month: September 2017

170929 – WOD

Pre WOD Mobility: Dual LAX Thoracic Barbell Foam Roller Warm up: 4x:30 on/:30 off Double-unders Lateral Drills Push Jerk Breakdown Skill/Strength: 7×2 Pause Push Jerk (Dip and Catch) WOD: For time 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of Rx: Push Jerk (165/115) Burpee Over Bar Scaled: Push Jerk (60%) Burpees …
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170928 –  “Helen”

Pre Class Mobility: 2min each Calf LAX 2min each Tri/Lat LAX Warm up: 800M Run Mini Cindy Relay Skill/Strength: 3×8 Front Squats “Helen”: 3 Rounds for time Rx: 400M Run 21 KB Swings (53/35) 12 Pull-ups Scaled: 300M Run 21 KB Swings (25/15) 12 Ring Rows Mobility: Forearm Stretches IT/Quad FR

170927 – “Doubled Over”

  Pre Class Mobility: 30 Ham Floss each leg Adductor FR Warm up: Spine Rocks>Army Crawl>10 Side Swings Flache>Crabwalk>5 Ankle Sits Skill/Strength: Post WOD EMOMx12 (4 rounds) Min 1: 15 GHD Sit-ups Min 2: Shuttle-run Min 3: 20 Back Extentions WOD: For reps 8min AMRAP 10 T2B 30 DUs *Scale with T2P and Jump Rope …
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170926 – “Rowlfing”

Pre-Class Mobility 10 Ankle Sits 2min each side Ham LAX on box Warm up: 800M run Dynamic Warm up Skill/Strength: Post WOD E2MOMx14 200M Sprints WOD: 3x 4 Min AMRAPs with 4 Min Rest AMRAP #1 3 Rounds of 12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats Max Cal Row AMRAP #2 2 Rounds …
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170925 – WOD

Pre-Class Mobility: 2 minutes each Glute LAX 2 minutes each Quad LAX Pin and Stretch Warm up: 500M Row Lunging Hip Openers Back Squat Breakdown Skill/Strength: 3-1-3-1-3-1 Back Squats 80%-85%-80%-87%-80%-89% WOD: 3 Rounds not for time Max Distance O/H KB Carry (53/35 each arm) Max Distance Front Rack KB Carry Max Distance Farmer Carry 15 …
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