WOD

8/9/16 Workout Of The Day

8/9/16

Warm-up

3 Rounds
5 Y T W's
10 Scap Pull Ups
15 Groiners
- Then -
Banded Hip Routine

Weightlifting

Back Squat (4 x 3)

@75% w/ 3 sec hold

Technique

HSPU warm up
Kipping Swing Warm Up

Metcon

Metcon (Time)

9-6-3
Ring Muscle Ups (CTB PU's x2)
HSPUs
8 Minute Time Cap

Mobility

Shoulder Lax Ball Roll Out

Shoulder Lax Ball Roll Out
60 Seconds Each Side

Lat Roll Out

Lat Roll Out 60 Seconds Each Side

8/8/16 Workout Of The Day

8/8/16

Warm-up

Running Warm Up #1

200 Meter Jog

3 Rounds
10 Single Leg Glute Bridges
10 Groiners

- Then -
Line Drills
Knee Hugs/Quad Kicks
Samson Lunges/Bird Peckers
High Knees/ Butt Kickers

Metcon

400m Run (Time)

Max Effort 400m Run

4 x 400 Meter Run
Full Recovery
Score Is Slowest Time

 

Metcon (AMRAP - Reps)

Tabata Sit Ups
20/10
8 Rounds

Mobility

Couch Stretch

90 Second Couch Stretch Each Side

7/14/16 Workout Of The Day

Warm Up

3 Rounds

8 Y T W's

Rest 60 Seconds

Strength

5 Rounds

1:15 Interval

3 Press + 3 Push Press

MetCon

4 Rounds For Time

L1

10 Power Snatches 65/35

10 OHS

10 Power Cleans 85/55

10 Front Squats

L2

10 Power Snatches 95/65

10 OHS

10 Power Cleans 115/85

10 Front Squats

L2

10 Power Snatches 135/95

10 OHS

10 Power Cleans 155/115

10 Front Squats

Drop = 6 Burpees Over Bar

Mobility

60 Second Lax Ball Shoulder Smash