WOD 9/30

September 30, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP: The New Deal…
Junk Yard Dog
Coach B Warm-up
Trainer Dictated Dynamic Warm-up

Skill Work: Deadlift

WOD: Heavy Day!!!
Deadlift 5-5-3-3-1-1

Lets get some PRs!!!!!

Click Image

Read More →

WOD 9/29

September 29, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP: The New Deal…
Junk Yard Dog
Coach B Warm-up
Trainer Dictated Dynamic Warm-up

Skill Work: SDLHP

WOD: “Air Force WOD”
20 Thrusters #65/#95
20 SDLHP #65/#95
20 Push Press #65/#95
20 OHS #65/#95
20 Front Squats #65/#95

Perform 4 burpees at the beginning of each min.
There is a 25min Time cap on this WOD!!!

Click Image

Read More →

WOD 9/28

September 28, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP: The New Deal…
Junk Yard Dog
Coach B Warm-up
Trainer Dictated Dynamic Warm-up

Skill Work: BN Push Press

WOD: HEAVY DAY!!!
Push Press- 2-2-2-2-2-2-2 (behind the neck)
Then:
Tabata Sit-ups

Click Image

Read More →

WOD 9/27

September 27, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP: Run 200m or Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

Agility Work: 4-rounds Cone Drill and 1-Agility Ladder

WOD: “Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans #95/#135

Click Image

Read More →

WOD 9/26

September 26, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP: Run 200m or Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

Agility Work: 4-rounds Cone Drill and 1-Agility Ladder

WOD: 6 Rounds for Time of:
200m- Run
30- Double Unders
1- Rope Ascent

Click Image

Read More →

WOD 9/25

September 24, 2011 | Posted in Daily WOD, Uncategorized | By

REST DAY!!!

Read More →

WOD 9/24

September 24, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP: Run 200m or Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

Agility Work: 4-rounds Cone Drill and 1-Agility Ladder

Mobility WOD: Work out the shoulders and upper back with lacrosse ball!!! 5 min each side!!!!

WOD: 4 rounds for Time of:
3 Front Squats #65/95
3 Thrusters #65/95
3 Shoulder to Overhead #65/95
12 Flash Push-ups

Click Image

Read More →

WOD 9/23

September 23, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP: Run 200m or Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

Agility Work: 4-rounds Cone Drill and 1-Agility Ladder

WOD:
8min AMRAP of:
8- Deadlifts #135/#185
8- Knees to Elbows
8- Ring Dips

Click Image

Read More →

WOD 9/22

September 22, 2011 | Posted in Daily WOD | By

WARM UP: Run 200m or Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

Agility Work: 4-rounds Cone Drill and 1-Agility Ladder

WOD:

For Time:
21-15-9
Overhead Squats 95/65 lbs
Burpees

Click Image

Read More →

WOD 9/21

September 21, 2011 | Posted in Daily WOD, Uncategorized | By

WARM UP: Run 200m or Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

Agility Work: 4-rounds Cone Drill and 1-Agility Ladder

WOD:Heavy Day!!!
Press- 5-3-1
Front Squat- 5-3-1

Click Image

Read More →


Hit Counter provided by Business Card Holders