Category Archives: WOD

6.3.17

Connectivity:
A1). 2×15 – Band Pull Aparts (Pronated & Supinated)
A2). 2×20 – Wall Facing Shoulder Taps
Gymnastic Prep:
5 RFQ:
2 Wall Walks
4 Skin The Cats
0:20 Partner HS Hold or Free Standing
WOD:
AMRAP – 16 minutes;
6 Power Cleans @ 135lb/85lb
12 Front Rack Lunges @ 135lb/85lb
6 STOH @ 135lb/85lb
** 4 Bar Facing Burpees every time barbell is dropped
Mobility Work:
Couch Stretch – 2 minutes per side
Bully Stretch – 2 minutes per side

6.2.17

Connectivity:
A1). 2×3 – Wall Walks
A2). 2×20 – Single Leg Glute Bridge (20L+20R)
Strength Work:
Back Squat – 4×6 @65%
WOD:
“Farewell Kenny WOD”
AMRAP – 18 mintues;
400m Run
5 Rope Climbs
10 Cleans @ 155lb/105lb
Mobility Work:
Standing Calf Stretch – 2 minutes per side
Spider Man Lunge & Rotation – 2 minutes per side
Bonus Work:
A1). 3×12 – GHD Sit Ups
A2). 3×12 – Back Extensions

6.1.17

Connectivity:
A1). 2×15 – Hollow/Arch Kips on Rig
A2). 2×0:30 – Nose & Toes HS Hold
Skill Work:
Turkish Get Up
** 15 minutes **
WOD:
4 RFT;
8 Hang Pw Snatches @ 95lb/65lb
6 OH Squats @ 95lb/65lb
16 Box Jump Overs @ 24″/20″
Mobility Work:
Bully Stretch – 2 minutes per side
Couch Stretch – 2 minutes per side
Bonus Work:
5 Rds;
30 sec on / 30 sec off – Side Plank

5.31.17

Connectivity:
A1). 2×20 – Frog Pumps
A2). 2×12 – Hanging Straight Leg Raises

Strength Work:
Deadlift – 6×3 @85%

WOD:
FT;
21-15-9
DB Snatch @ 45lb/35lb
Burpees
** 30 DU’s after each complete set

Mobility Work:
Banded Hip Flexor Stretch w/Rig – 2 minutes per side
Pigeon Stretch – 2 minutes per side

Bonus Work:
Seated Straddle Press (The Z Press)
5 x 8

5.30.17

Connectivity:
A1). 2×30 – Hollow/Arch Rocks w/PVC
A2). 2×15 – Hollow/Arch Kips on Rig

Gymnastic Prep;
E.M.O.M – 10 minutes;
30 DU’s / 0:30 DU Practice
5 – 10 T2B

WOD:
AMRAP – 12 minutes;
16 Cal Row
12 KB Swings @ 24kg/16kg
8 T2B

Mobility Work:
Couch Stretch – 2 minutes per side
Standing Calf Stretch – 2 minutes per side

Bonus Work:
ME L-Sit Hold
* 5 rds, take lowest time *

5.27.17

Connectivity:
A1). 2×30 – Hollow/Arch Rocks w/PVC
A2). 2×15 – Hollow/Arch Kips on Rig
Skill Work:
Handstand Walking
** 15 minutes **
WOD:
On a running clock:
0 – 10 minutes;
1,000m Row
40 Russian KB Swings @ 32kg/24kg
10 – 30 minutes;
AMRAP – 20 minutes;
200m Run
8 kHSPUs
12 Single Arm DB Overhead Squats (6L+6R)
24 DU’s
Mobility Work:
Couch Stretch – 2 minutes per side
Bully Stretch – 2 minutes per side

5.25.17

Connectivity:
A1). 2×8 – Sots Press
A2). 2×6 – Goblet Half Y @2.5lb (6L+6R)
Weightlifitng:
Halted Snatch DL, Pause Pw Position Snatch
** Build to a heavy single – only 3 misses! **
WOD:
E.M.O.M – 10 minutes;
Pw Position Snatch + OH Sqaut @ 75% of Max above + 6 KB Russian Swings @ 32kg/24kg
Mobility Work:
Bully Stretch – 2 minutes per side
Couch Stretch – 2 minutes per side
Bonus Work:
5 Rds;
30 sec on / 30 sec off – Weighted Plank