Archives

Warm up: Coaches choice with hollow body holds Mobility: 10 min (5 minutes on each side) to work shoulder mobility – mobility geeks watch this: http://www.youtube.com/watch?v=eveYJP1indI [...]

Skill test/warm-up: How many squats can you do in 2 minutes? Count em, cause this is scored Mobility: Avoiding shoulder impingement in the bench press. Mobility geeks watch this (and hopefully [...]

AT SOME TIME THIS WEEK (Friday or before) – Please grab a buddy (so you can verify each others’ time) and do a 500m row for time. We will have a clipboard to collect everyone’s time. [...]

Saturday “FunTime” Partner WOD 5 RDS for Time: 2- Rope Assents (descents are implied) 1- 10M Walking Lunge (115/75#) 15/15 Hammer swings 16# — sometime in the WOD partner team [...]

Mobility: Shoulder band distractions (external rotation, then holding behind back, and then band into shoulder joint) Skill/Strength for 10 minutes: 10/10 Turkish Get-ups with a full two count [...]

Mobility: 10 minutes to get some Overhead Squat help: http://www.youtube.com/watch?v=tJoTVVZadUs Strength: Split Jerk – 20 minutes to work to a heavy double Then, for time – 21-15-9 [...]

Warm up: 2 min Double-under practice. For those that have DUs, work on unbroken DUs Mobility – 10 min – Contract/release posterior chain: http://www.youtube.com/watch?v=Ol0r8lUqB-Q (this [...]

Warm up – 3 in 3 – Jumping squats – Push-ups – Mt. climbers Mobility: 10 minutes to work on overhead ext: http://www.youtube.com/watch?v=5v-8xEpVjZQ Strength: 15 minutes to work Push-press [...]

Group warm-up: Intro Benchmark (with run or row) – for time – 10 min time cap 500m Run or row 400 40 Squats 30 Situps 20 Push ups 10 Pull-ups Beginners: Use band assistance for pull-ups [...]

I’m not saying its someones Birf’day today and we are having a birthday WOD for her, Oh wait thats exactly what we are saying! For Time: Things that Lara may like Things that Lara may [...]