WOD Blog


Programming 10/23-10/27

Posted by phillip.minter@yahoo.com on October 22, 2017
Category: Uncategorized
Monday Warm up 3 rounds 200m run 250m row Strength Back squat 10,8,6,6,4 +5lbs over last session Core/accessories 100 bicycle kicks WOD 10-9-8-7-6-5-4-3-2-1 Burpee box jump over 1-2-3-4-5-6-7-8-9-10 Front Squat 95/65 ----- Tuesday Warm up 2 rounds 10 cal bike 1 turf length broad jump Then Coach B PVC pipe/empty bar warm up Strength Power clean complex 3 clean pulls+2 power cleans - start light and build as heavy as possible Core/accessories 5x8 pendlay barbell


Posted by phillip.minter@yahoo.com on October 15, 2017
Category: Uncategorized
Monday Mobility: shoulders , hips Warm up: 3rds 10 side to side jumps 10 air squats Strength: power clean complex Coach warm up then High hang-hang-low hang (below knee) -build to max Wod: for time (20min cap) 100 du 100 wall balls 20/14 100 du 100 Kb swings 24/16 100 du Tuesday Mobility: hamstrings , t spine Warm up: 3rds 10 jumping jacks 10 Romanian deadlifts 45/35 10 thrusters 45/35 Conditioning: 4rds 1min max plate
Monday (regular hours) Mobility: shoulder/quads Warm up: 3 rounds 1 turf length bear craw 5 strict pull ups Strength: Coach warm up 5x3 Clusters (aim for touch and go) Moderate weight Core: 3 sets of max 6" hold (lying on back with feet elevated to 6" and hold) Wod: 5 rounds For time 100 double under buy in 10 thruster 95/65 10 pull ups 100 double under cash out ----- Tuesday Mobility: quads and hamstrings
  Monday Warm up: Turf length duck walk Turf length broad jump Turf length bear crawl Strength: Front Squat 10/8/6/6/4 Core/Accessories: 4x3 (each leg) heavy barbell or KB reverse lunges WOD: 200m sprint Then 9-15-21 Thruster Bar facing burpees Then 200m sprint ----- Tuesday Warm up: 3 rounds 8 push ups 10 sit ups 12 cal bike Strength: Push Press 10/8/6/6/4 Core/Accessories: 5x1 heavy seated pan sled pull 5x6 dumbbell bench press WOD: 4RFT 25