WARM UP Run 400m 3 RDS. :30 – Jumping Jacks :30 – Air Squats :30 – Hollow Rocks PROGRESSION 3 RDS 5 – Pull Ups 7 – Barbell Good Mornings 10 – Push Ups WOD AMRAP – 15 MINS 15/12 – Cals on Rower 10 – Floor Press From Rack (135/95#) AUX. WORK Group...
WOD 3.21.17
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WARM UP 3 RDS :30 – KBS ( Light ) :30 – Jumping Jacks :30 – Hollow Rocks PROGRESSION 3 RDS 11 – Push Press ( Bar Only ) 8 – Front Squat 5 – Strict Pull Ups WOD 21-15-9 Front Squats (135/95#) HSPU COOL DOWN Couch Stretch – :90/:90 Foam Roll
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WARM UP Run 200m 7 – Box Jumps @ 20/12″ 7 – Box Jumps @ 24 / 20″ 7 – Box Jumps @30 / 24″ WOD 1 Sumo Deadlift 7 x 3 WOD 2 2 RDS 20 – Conventional Deadlift (185/125#) 20 – Sumo Deadlift 20 – Dimmels AUX WORK “Karen’s Curls” 3 x...
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WARM UP Line Drills 25 – HR Push Ups 25 – Ab Mat Sit Ups 25 -Air Squats PROGRESSION 3 RDS 10 – Active Shoulders 10 – Beat Swings Run 100m WOD “HELEN” 3 RFT Run 400m 21 – KBS (53/35#) 12 – Pull Ups AUX. WORK 2×20 – Lateral Raise (10/5#)
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WARM UP OTM – 6 Mins 15 – Air Squats 20 – Mt. Climbers 2 RDS 10 – Active Shoulders 10 – Beat Swings WOD 50 RFT 1 – Pull Up 2 – Push Ups 3 – Air Squats
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WARM UP Row 500m 50 Ft. Walking Lunge 50 Ft. Inch Worm 100 – Singles BARBELL PROGRESSION 3 RDS 7 – Hang Clean 7 – Push Press 7/7 – Lunge WOD 5 RFT 10 – Hang Clean & Jerk (135/95#) 7 – T2B AUX. WORK 75 – Banded Tricep Ext.
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WARM UP 3 RDS :30 – Walk Outs :30 – Bar Taps :30 – Hollow Rock Holds SKILL To PROGRESSION EMOTM – 10 Mins ODD – 5 Pendlay Rows + Hang Power Snatch (75/55#) EVEN – :20 Plank Hold WOD 21-15-9 Power Snatch (95/65#) C2B Pull Ups AUX. WORK 2×20 – DB Lateral Raise...
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WARM UP Run 200m Line Drills MOBILITY PVC S1 + 20 Banded Good Mornings SKILL Re-Test Tactics WOD 14.3 Re-Test – Complete as many reps as possible in 8 Mins Of: AMrAP – 8 Mins 10 – Deadlifts (135/95#) 15 – Box Jumps (24/20″) 15 – Deadlifts (185/135#) 15 – Box Jumps 20 –...
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WARM UP Run 200m BL – Runner’s Lunge x 2 MOBILITY Floor Band Stretch PARTNER WOD A1 – Rows 2000m A2 – Plate Smash For Duration of A1’s Rowing ( Switch ) A1 – Rows 1000m A2 – Couch Stretch for Duration of A1’s Rowing ( Switch ) A1 – Rows 500m A2 –...
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WARM UP Run 400m 5 – Walk Outs MOBILITY Floor Band Stretch WOD 1A 30 Box Jumps (24/20″) 30/30 – KB Lunge (53/35#) 30 – KBS ” WOD 1B 6 Mins To Establish 2 REP MAX – OHS AUX. WORK Plate Smash – :90/:90 Couch Stretch :90/:90
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