Month: August 2015

TUESDAY 9.1.2015 WOD

WARM UP: Jog 2 Laps then… 2 RNFT 10 Hollow Rocks 10 OH walking lunges with PVC 10 Light KB swings Shoulder MOB – Coaches Choice PART 1: OLY FITNESS – 15 MIN Practice the following complex: From the Rack 1 Drop Snatch + 1 Hang Squat Snatch SPORT Pause low hang SQUAT snatch 6×3 …
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MONDAY 8.31.2015 WOD

White House, not the Whyte House! WARM UP: Jump Rope for 3 Min – as many unbroken sets of 30 DUs possible or use this time to practice DUs then… 2 Rounds NFT of: 10 Wall Balls 10 Slow Ring Rows 10 Glute Walks R & L PART 1: STRENGTH* *If athlete chooses Sport for …
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SUNDAY 8.30.2015 WOD

WARMUP: 2 Rounds (Share Equipment) Jog #3 Row 20 Strokes without Straps 7 Goat Bag Swings 5 – 7 Pause Push-ups MOBILITY: Hip PART 1: ROW & CHIPPER FITNESS: 3 Person Teams: In a 3 Person Team, Row 2,250m For Time, in 20 Stroke Increments* *Teams receive 1 rower, each person may only row 20 …
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SATURDAY 8.29.2015 WOD

Jog 1 Lap 4 MIN AMRAP NFT 7-10 Box Jump Up STEP DOWN 7-10 Ring Rows 7-10 Walking Lunge with OH PVC Jog 1 Lap *All athletes performing the SPORT Metcon will begin shortly after the Warm Up on their own and finish with a Cash Out. PART 1: OLY In 15 Min build up …
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FRIDAY 8.28.2015 WOD

WARM UP: Jog 2 Laps then… 2 RNFT 10 Bear Crawls 10 Dead Bugs 10 R & L Glute Activation Hip MOB Coache’s Choice PART 1: STRENGTH FITNESS Find a “Heavy of the Day” 3 Rep PAUSE FRONT Squat (pause in the hole for 2 count) SPORT Back Squat 3×3 @90% PART 2: METCON FITNESS …
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