Category Archives: WOD

Mobility

Dynamic

Valhalla III
4 Rounds on a 5 min running clock (1:00 between rounds)
Run 400/Row 500
In the remaining tim execute as many rounds as possible of
5 Shoulder to Overhead (155/115)
5 Burpees

Cash Out
Hundreds 

Mobility

Dynamic

The Butcher
200m
1 Deadlift 80-90% of 1RM
5 Box Jumps (a little highter than usual)
3 Deadlift
3 Box Jumps
5 Deadlift
1 Box Jump

Annie
50/40/30/20/10
Double Unders
Sit ups

Cash Out
Run or row 200m.  If running try the forefoot striking and figure 4 positions, plus try a few rope climbs etc 

Mobility

Dynamic

Back Squat
5-5-5-5-5-5
40%-50%-60%-65%-75%-85%

W O D
20 Min AMRAP
5 Pull ups
10 Push Press 95/65
15 Air Squats

Cash Out
Coaches Choice

Mobility

Dynamic

W O D
Each Round Starts with 10 Pull-ups
21-18-15-12-9-6
KB Swing
Ring Push up

Cash Out
1:00 accumulated time L-Sit
30 Toes to Bar
30 Back Extentions

Mobility

Dynamic

Shoulder Press
3 sets of 5 to warm up (40, 50, 60%)
1-1-1-1-1 – heavy singles or work to 1 RM

W O D

4:00 burpees
3:00 Wallball
2:00 Squat Clean 95/65
1:00 DB Ground to Overhead 55/35

Cash Out
Roll, stretch, practice a skill – your choice

Mobility

Dynamic

Complete for Time
10-9-8-7-6-5-4-3-2-1
Pull-ups
Power Clean & Jerk #135/95

Cash Out
50 Sit ups
50 Back Extentions

Warm-up Drills
Mobility

Dynamic
Row 500m or Row 400m
”Burgener Drill” (3Rnds/PVC)
2 Rounds of:
5 x Deadhang C2B Pull-ups
10 x Walking Lunges (alt.legs)
15 x Knees-2-Elbows

”Frozen Shoulder Syndrome II”
Complete the following for time
Run 400m
21 x Push Jerk (135/95lbs)
21 x KB Swings (32/24kg)
Run 400m
15 x Push Jerk (135/95lbs)
15 x KB Swings (32/24kg)
Run 400m
9 x Push Jerk (135/95lbs)
9 x KB Swings (32/24kg)

Skill Development
Work on a skill set of choice, foam roll, stretch, or execute a mobility WOD

Mobility
Dynamic

”Press 3-3-3+”
Work through the following sets of Presses using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial three.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

”Pull N’ Peel”
4 Rounds for time of
Row 350m or run 400m
7 x Squat Clean (155/115lbs)

Post times to comments.

Sorry folks – no training today. Check the Facebook page or here re tomorrow.

Mobility
Dynamic

”Noncommittal”
Complete as many rounds as possible in 15:00 of
9 x Ring Dips
12 x Dumbbell Renegade Rows (alt.sides)
15 x GHD/Abmat Sit-ups

Notes: Feeling Frisky? Muscle-up into each set of Ring Dips and watch how many more you actually can do without a break.

”The 2-Minute Drill 2.0”
Complete as many reps as possible in 2:00 of
Double-unders
Rest 1:00
Then…
Complete the # of Double-unders scored from above for time.

Mobility
Dynamic

”Back Squat 5-5-5+”
Work through the following sets of Front Squats using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

”White”
Complete 5 Rounds for time of
Waiter walk – 100 ft (50 ft each arm)
10 x Toes-2-Bar
21 x Overhead Walking Lunges (45lbs)
Run 400m