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WOD Archives: March 2012

Saturday 3/31/2012

Dynamic Warm Up 2-3 Mins Z1 Work Sho Dis / ATW Scorpion Leg Swings Trunk Turns Mobility 90 deg quad stretch W.O.D. 9AM (no open gym during this time) A. Max Snatch B. Max Clean & Jerk 10AM Open gym, you can pick a workout from the week or work on some skills. Dragon Training A1. Sled Pull 4 x 10m (increase weight from last time) A2. TTB / KTE / Leg lifts 4 10-14 + 7 min AmRap 7 Box Jumps 10 KB... MORE »

Friday 3/30/2012

Dynamic Movement 2-3 Mins Z1 Work Hip Prep (dynamic) 3 Rounds (RDs 1&2 – PVC, RD 3 – BB) 5 Front Squats 5 Push Press 5 Thrusters Mobility Foam Roll Lats Shoulder Prep W.O.D. A. 15 Minutes to find Max Thruster B. Erom Push-ups 3 x 8-12 (use bands if necessary) R2 C. Alternating Tabata (1) Squats Double Unders (Scale = tuck jumps) Rest 5 minutes D. Alternating Tabata (2) Thrusters (45/35) Ring Rows MORE »

Thursday 3/29/2012

Dynamic Movement 2-3 Mins Double Under Work 5 Wall Angels 90 Deg Quad Stretch 3 Rounds – 10 Squat jumps / 10 F. Squats (BB) Mobility Foam Roll Quads A1. Front Squat 8.6.6.4, R2 A2. Tall box Jumps + 10 Min AmRap 10 Heavy KB Swings 10 Sit -Ups 10 KB Swings 200m Run MORE »

Wednesaday 3/28/2012

Dynamic Movement 2-3 Mins Z1 Work Gymnastics I 3 Rounds 3 x Kick up to HS 5 Ring Push-ups 10s Tripod 3 Rounds 10 KB DL 10 OHS Mobility Lacrosse Ball shoulder W.O.D. A. 10 Minutes of pull-up work (weighted, kipping, etc..) + 5 Mins 10 OH lunges 10 KTE 10 Ring Push-ups rest 4mins 4 Mins 10 Wall Balls (unbroken) 10 Burpees rest 3 mins 3 Mins 5 OHS (105/75) 7 TTB rest 2mins 2 Mins 5 Wall balls 5 Burpees rest 1min 1 Min Row for calories MORE »

Tuesday 3/26/2012

Dynamic Warm Up 2-3 Mins Z1 Work Single leg toe touch (tactile glute activation) WGS Sho Dislocate / ATW Mobility Foam Roll Hamstrings W.O.D. A1. Step Up w/ BB 3×20 R60 (18″/14″) A2.Good Mornings 3 x 8-12 @ 30X0 B. Skills: 3rds 3-5 Unbroken Muscle up 30-40 Double Unders 6-8 HSPU C. 100 GHD Sit ups MORE »

Monday 3/25/2012

Dynamic Warm Up 2-3 Mins Z1 Work Thera-Band Lower Body Wall Squats (facing and on back) Mobility Ankle Flex Hip Prep W.O.D. A. Back Squat 10×3 R2 B. Skills 3rds 12-15 Unbroken Bounding BJ 3-5 Pistols each leg 10-12 TTB MORE »

Saturday 3/24/2012

Open 12.5, IT’S GO TIME BOYS AND GIRLS!!!! Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barbell Thrusters 15 Chest to bar Pull-ups 18 Barbell Thrusters 18 Chest to bar Pull-ups 21 Barbell Thrusters 21 Chest to bar Pull-ups… This is a... MORE »

Friday 3/23/2012

Competition Athletes Today is a recovery day, active if you choose. Come in and work on your row, do some mobility work or get some aerobic work in. Coaches will be there to work with you on any of those things. If you missed a training day this week you may also com in and make that up. This is not open gym time, only previous... MORE »

Thursday 3/22/2012

W.O.D. Run 200 m AMRAP Dips (MU L3) Run 200 m (rest 5 min actively) Run 200 m AMRAP HS (HSPU L3) AMRAP Ring Rows Run 200 m (rest 4 min actively) Run 200 m AMRAP Burpees in 1 min Run 200 m (rest 3 min actively) Run 200 m AMRAP DU in 1 min Run 200 m (rest 2 min actively) + 3 rounds 25 DU 20 Sit-ups 15 Pull-ups Competition Athletes – Workout 12.5, feel this out. Complete as many reps as possible in 7 minutes following... MORE »

Wednesday 3/21/2012

Dynamic Warm Up 2-3 Mins Z1 Work Shoulder Dislocate / A.T.W. Leg Swings (For, back, Side) Aux Hamstring prep Mobility Lacrosse Ball Shoulders Foam Roll hamstrings W.O.D. A1. Push Press, 4.3.2.4.3.2, R2 A2. Sn DL 5.3.1.5.3.1, R2 + 10.9.8.7..1 DL (185/115) Push-Ups (Deload) CTB Pull-ups MORE »