15 Sep WOD 15th September 2016
Warm Up 400m + Mobility Wod Prep: 3rds 15x leg swing, 10x spider to squat, 20x heel drop Active recovery run: 2x300m, 1x800m, 2x400m 1:1 Walking Rest Mobility and movement...
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Warm Up 400m + Mobility Wod Prep: 3rds 15x leg swing, 10x spider to squat, 20x heel drop Active recovery run: 2x300m, 1x800m, 2x400m 1:1 Walking Rest Mobility and movement...
Warm Up: 400m + Mobility WOD Prep Work Capacity Competition: New Benchmark “Candy” 5RFT 20 x Pull Ups 40 x Push Ups 60 x Air Squats Performance: 'Cindy' AMRAP 20 mins 5x Pull Up, 10x Push Up,15x Air Squat Fitness: Cindy' AMRAP...
5 mins DU Practice + Mobility Pistols: Skill: Foot behind calf pistol 3x6 Strength: 3x3 pistols each leg, 5 seconds lower, drive straight up. Ring can be used to scale if needed. Work Capacity: Deadlift 3@70%, 3@80%,...
Warm Up: Medball Volleyball and Mobility Handstand Skill: Chest to wall handstand into headstand feet off wall Strength: Bottom up HSPU 3x5 Work Capacity Competition: 50,40,30,20,10 DU 5,4,3,2,1 complex of: 1x Pull Up, 1x C2B, 1xTTB, 1x Bar...
400m Run + Mobility WOD Prep: front rack mobility, hamstring and quad work. Partner WOD: You go-I go as needed 42-30-18 Burpees over bar overhead squats 40/30 (scale as needed) Sit Ups 200m run as a pair between rounds....
Warm Up: Medball Volleyball+Mobility Prep Work Capacity Competition and Performance: Every 5 Mins, for 30 mins Complete: 15x Pull Up, 30x Push Up, 45xAir Squat. Fitness: Every 5 Mins, for 30 mins Complete: 15x Ring Row,...
Warm Up: 400m + Mobility 3rds 15x legs swing each leg, 10x lizard to air squat, 10x heel drops each leg. WOD Prep: Partner banded sprints 3x4 sprints each, alternating WOD: Death by...
Warm Up: Tabata SU/DU practice. Mobility Pistols: Skill: Ring or Toe Behind Pistols Stength: Candlestick to Pistol. Work Capacity All Levels: Weakness Wednesday- 20 min EMOM Odd min 3-5 Reps Gymnastic Skill Even min 3-5 reps barbell skill....
Warm Up: 400m+Mobility Handstands: Skill: Handstand skill- floor core drill hand against wall (3x 60 sec hold) Strength: Strength: 3x Max HS Hold Nose to wall Woek Capacity Competition and Performance: Jackie' FT 1000m Row, 50x Thruster (20kg) 30x...
Tabata DU practice (4 mins)+ Mobility Toes to Bar Skill: TTB Skill Floor straight/bent leg compression 3x5 Strength: Strict TTB Work Capacity Competition: Back Squat 3@70%, 3@80%, 3+@90% Finisher: 80 Wallballs for time (20/14) Performance: Back Squat 3@70%, 3@80%, 3+@90% Finisher:...