WOD WOD, March 13, 2019
Long n Strong Pacing, breathing, moving ! Warm-up 4 sets , increasing in T2B progression 1. 5 x Inch Worm walk outs 10 x Shoulder Taps 5 x Scap Pull Ups Set 2 : 5 x Kipping beat swings Set 3 : 5 x Kipping Knees to arms ( focus on lean back ) Set…
READ MOREWOD WOD, March 12, 2019
Strength Day Today we go all in… 5RM is as tough and taxing as they get. Plan your lifts and send it it hard! Warm-up Extended Squat Prep Front Squat (Weight) Every 4MOM x 5 Sets : 5 x Front Squats @ Build to a heavy set of 5 Reps *Start at 40 % 1…
READ MOREWOD WOD, March 11, 2019
jackie Warm-up jhkkj Front Squat (Weight) Gymnastics
READ MOREWOD WOD, March 10, 2019
Pedals & Pavement Metcon (Time) In Pairs 4 Rounds for Time 21/16 Cal Ass bike/row/ski 15 Ball slams 15/9kg 400m run **Movement 4 Movement ** Cals 60 sec cap/reduce cals
READ MOREWOD WOD, March 9, 2019
Open 19.3 Warm up Warm-up – Roll lats out – Mountain climber stretch 2/3 rounds – 10/7 cal bike – 10 Goblet hold lunge steps – 10 DB push press (5/5) Start light, increase weight each round Rest enough between rounds to be recovered
READ MOREWOD WOD, March 8, 2019
KB Mayhem Warm-up Shoulders / lats ! Shoulder Press (Weight) Strength : Pressing Lynne Every 3MOM x 4 sets : 5 x Strict Shoulder Press @ 70-75 % 1RM Superset Max effort ring row ( minimum 10 ) *Feet elevated if possible *Reps must hold set standard – adjust ROM if need be Metcon (Time)…
READ MOREWOD WOD, March 7, 2019
Thursday Therapy Warm-up A) Extended hip opener B Tali glute prep C) Back squat warm up – coaches call Back Squat (Weight) Strength / Posture / Stability Every 4MOM x 4 Sets Minute 1 : 8 x Back Squats 60-65 % 1RM Minute 2 : Rest Minute 3 : 50m Single Sided overhead carry L…
READ MOREOlympic Weightlifting WOD, March 7, 2019
Cycle 2: The Climb Up Wk 2 Snatch (Weight) EMOM 3 2 @ 50% in the next 12mins work upto 1×1 @ 95% *Record 95% lift Clean and Jerk (Weight) EMOM 3 2 @ 50% in the next 12mins work upto 1×1 @ 95% *Record 95% lift
READ MOREWOD WOD, March 6, 2019
Hot Dub Warm-up Extended warm up: Coaches call BB tech including overhead squat / snatch balance play 2 Position Hang Power Snatch (Weight) 1 x Snatch Pull 1 x Hang Power Snatch below knee 1 x Hang Power Snatch above knee E2MOM x 7 Sets : Build to a quality load, pausing in each position…
READ MOREWOD WOD, March 5, 2019
Breathless A day of gymnasty skill play + some spicy intervals / skill under fatuige = BLISS Warm-up A) 3 way buddy gymnastic style shoulder stretch B) Shoulder prep : 2 sets of : 10 x Down dog to cobra 10 x T spine rotations ( 5/5 ) 10 x Quadruped shoulder taps ( 5/5…
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