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WOD

11 Sep

Posted at 21:18h in WOD
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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...

09 Sep

Posted at 22:50h in WOD
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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....

08 Sep

Posted at 22:22h in WOD
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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,...

06 Sep

Posted at 22:15h in WOD
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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....

06 Sep

Posted at 07:51h in WOD
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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...

04 Sep

Posted at 21:29h in WOD
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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:...

02 Sep

Posted at 22:32h in WOD
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Warm Up: 3rds 200m run 10x Syncro burpees, 15x Syncro squats 10x Syncro situps Partner WOD: 25 min AMRAP 20 Wall-ball (20/14) – 10′ Target 20 KB Swings (24/16kg) 20 Sit-ups 20 Jumping Lunges 20 Pull-ups 20 Ring...

01 Sep

Posted at 22:42h in WOD
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400m +Mobility Pistols Skill:Bottom Position Squat-Pistol and stand Strength: 5x8 Ring Pistol (+KB) Work Capacity Competitor/Performance/Fitness: KB Partial Press Drills -then- Press 5@65%, 5@75%, 5+@85%  ...