Month: July 2015

SATURDAY 8.1.2015 WOD

WARM UP: Jog 1 Lap or Row 300m then… 3 RNFT 10 Light Wall Balls 10 Walking Lunges Barbell Shoulder MOB 2 Min Each Side PART 1: STRENGTH 12 MIN CLOCK FITNESS: In 12 Min Practice and build to “heavy of the day” 1 Power Clean + 1 Push Jerk SPORT: Find your 1RM Squat …
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FRIDAY 7.31.2015 WOD

WARM UP: 3 RNFT 1 Wall Walk + 5/10 Pushups 1 TGU R & L with Light KB 30 DUs PART 1: STRENGTH FITNESS 7 Attempts to Find a Heavy Strict Press of the Day. SPORT Strict Press 7×1 @80-90% PART 2: METCON FITNESS 4 Rounds of: 3 Min “BASELINE” AMRAP 5 Burpees 10 Situps …
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THURSDAY 7.30.2015 WOD

OPTION #1 – ACTIVE RECOVERY 1. Row Jog or Bike 15 Minutes 2. Foam Roll or Lax Ball 15 Minutes 3. Gymnastic or Light OLY Skill Practice 15 Minutes 4. Static Stretching 15 Minutes WARM UP: Agility Ladder Drills YTW with light Plates PART 1: STRENGTH 5 RNFT A1. Close Grip Bench Press x 5 …
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WEDNESDAY 7.29.2015 WOD

WARM UP: Jump Rope 3 Minutes then… With a PVC complete: 3 RNFT 10 Good Mornings 5 & 5 Single Leg RDL 10 Hollow Rocks (PVC Overhead) Couch Stretch :60 Sec Each Leg PART 1: STRENGTH 15 MIN CLOCK FITNESS 5 RNFT 10 Weighted Walking Lunges (hold either a single KB in Goblet Position or …
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TUESDAY 7.28.2015 WOD

WARM UP: Teams of 3 – Rower is the Timer. Switch when they have completed their meters 3 Rounds of Row 150/125m 1 Wall Walk + Slow Perfect Pushups in time remaining Pause OHS with PVC or Empty Bar KB Shoulder MOB – :90 sec each side PART 1: OLY 15 MIN CLOCK FITNESS: In …
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