WOD

150427 – WOD

  Warm up: Lateral Drills Junkyard Dog Clean & Jerk Breakdown   Skill/Strength: Black: 7×1+1 Clean + Jerk Red: 6×1 Box Squat   WOD: 21, 15, 9 Reps for time: Competition: Clean & Jerk (155/105) T2B Rx: Clean & Jerk (135/95) T2B...

150425 – Saturday Slaughter

    Warm up: Indian Wind Sprints Skill/Strength: Back/Front Levers   9am Team WOD: 20 Min AMRAP: While athlete #1 Runs 800M Athlete #2 Performs Max Pull-ups Athlete #3 Performs Max Sit-ups   11am WOD: 1200M Run 60 Pull-ups or Push-ups (75 reps of...

150424 – WOD

  Warm up: Ab mat waiter Lunging hip opener   Skill/Strength: Black: 5×2 Back Squat @85% Red: 3×5 Split Squats   WOD: 6 Min AMRAP: 3, 6, 9, 12, 15, etc. of Hang Squat Cleans Ring Dips Rest 2 Minutes 3 Min AMRAP: 3, 6, 9, 12, 15, etc of: Front...

150423 – WOD

  Warm up: Toe Taps Kip/Scap Lateral Drills   Skill/Strength: Post WOD Core work Alternate 3x Max L-Sit/Extended Plank   WOD: 5 Rounds for time: Competition: 20 T2B 60 Double-unders Rx: 15 T2B 45 Double-unders Scaled: 15 T2P 45 Single-unders  ...

150422 – “Isabel”

  Warm up: Coach Led Shuttle runs Snatch Breakdown   Skill/Strength: Black: 7×1 O/H Squat Red: 4×3 Pause Front Squat   WOD: “Isabel” For Time: Rx & Competition: 30 Snatch (135/95) Scaled: 30 Snatches (75/45)   Mobility: Trap/Scap/Rear...

150421 – WOD

  Warm up: 3 Min Double-unders PVC Warm up   Skill/Strength: Black: 3×10 Strict Press @75% of 1RM Red: 3x Max Deadhang Pull-ups   WOD: 3x 3 Min AMRAPs w/ 2 min rest between: Comptition: 10 KB Swings (70/53) 10 Strict HSPUs 10 Box jumps (30”/24”)...

150420 – “Boston Strong”

  Warm up: Dynamic Warm up Barbell DL/C&J breakdown   Strength: Black: EMOM 8min 3 Deadlift @60%+10lbs Red: Build to a HS Power Clean + Jerk   WOD: “Boston Strong” 3 Rounds for time: Rx and Competition: 26 Cal Row 4 Clean & Jerks (225/155) 15...

150418 – Saturday Slaughter

  9am TEAM WOD: For time: In teams of 2 complete for time: 150 KB Swings 150 WB Shots 150 Sit-ups *EMOM Perform 5 Burpees 11am WOD: For time: 100 KB Swings 100 Wallball Shots 100 Sit-ups *EMOM Perform 3...

150417 – WOD

  Warm up: Abmat Waiter Straddle Hip Openers   Skill/Strength: Black: 3×12 Back Squat @70% Red: 4×5 Front Squat   WOD: 6 Min AMRAP: Competition: 5 Burpees over Bar 10 Shoulder to O/H (135/95) 20 Double-unders Rx: 5 Burpees over Bar 10 Shoulder...

150416 – WOD

  Warm up: Dynamic Warm up   Skill/Strength: Black: Skin the Cats Red: Front/Back Lever   WOD: For time: 1200M Run or 1500M Row 30 Deadhang Pull-ups 800M Run or 1000M Row 20 Deadhang Pull-ups 400M Run or 500M Row 10 Deadhang Pull-ups   Mobility:...

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