Test & Rest – WoD 090816
September 7, 2016

Test & Rest – WoD 090816


Warm Up 

3 min Airdyne

3 min Row

Mobility

Front Rack Stretch w/band 90 sec e/s

Foam Roll Calves 90 sec e/s

Strength

25 min to build to a heavy single Front Squat

Condish

3 Rounds NOT for time of:
500 Meter EASY Row
400 Meter EASY Jog
Rest 2-3 minutes Between rounds

September 6, 2016

Press Test – WOD 091716


Warm up

3 rounds

:30 on/ :10 off

Arch Rocks

Handstand hold/wall walk

Hollow Rocks

Mobility

OH External Rotation

Thoracic Extension

Strength

1RM Strict Press

Conditioning

7 min AMRAP

10 Burpees

6 GTOH (135/95)

10  Lateral Hops over the bar

September 5, 2016

Squat Testing Yippie – WOD 100616


Warm Up:

Animal Walks

then:

3 x :20 of Thoracic Spine Barbell Stretch

Squat Test:
1RM Back Squat – 30 mins to establish. Once you reach 95% of your goal weight, unrack 110% and walk out for a 5 second hold and then re rack. Rest 2-3 mins, remove the 10% and hit 100%

Conditioning

Row 500m for time

August 31, 2016

August Bye, Bye, Bye – WOD 100116


Warm up
500m Row Sprint then
2 rounds of Cindy
Mobility
Roll Hamstrings 2 min e/s
Lacrosse ball in Traps 90 sec
Strength 
Find a 1 RM Bench Press
Conditioning
15/10 Calorie Row, 15 Abmat Sit-Ups
15/10 Calorie Row, 20 Hip Extensions
15/10 Calorie Row, 25 Flutter Kicks
15/10 Calorie Row 30 Good Mornings 45/35
August 30, 2016

The Buck Stops Here – WOD 083116


Warm Up
Emom
10 Air Squats
10 Sit ups
3 Burpees
Squats
4 sets of 2/4 @ 80%
Mobility
Couch Stretch 2 min e/s after squats
Conditioning
AMRAP 5:
10 Power Clean (95/65)
10 Barbell Burpees
Rest 2 minutes
AMRAP 5:
15 Power Cleans (115/80)
15 Barbell Burpees
Rest 2 minutes
AMRAP 5:
25 Power Cleans (135/95)
25 Barbell Burpees
August 29, 2016

Unskinny Bop – WOD 083016


Warm Up
Run 200 meter then
3 rounds of
10 PVC Good mornings
10 pvc sotto press
10 Pvc OH squats
Mobility
Oh external Rotation On the rig
Lacrosse ball in piriformis
Strength
15 mins Build to a heavy 5 Reps Power Snatch
Conditioning
30 – 20 – 10
400m Run
Deadlifts (185/135)
Box Jumps (24″/20″)
August 28, 2016

Chitty Chitty Bang Bang – WOD 082916


Warm Up
3 rounds
10 Hollow Holds 2 sec count
10 Jumping Lunge
30/HS Hold or Plank
Squats
4 sets of 2/4 @ 80%
Mobility

Foam Roll IT Band 90 sec

Foam roll T-spine

Conditioning
4 Rounds:
10 Push Jerks (155/105)
10 Toes to Bar
10 Burpees
August 25, 2016

Do the Humpty Dance – WOD 082616


Warm Up
Bring Sally up the Burpee Version
Mobility
Calve Stretch on the rig  90 sec
Batman Stretch 90 sec
Squats
4 sets of 3 Front Squats @ 75% of your 1RM Front squat
*No Tempo
Conditioning
10 KB Turkish Getups, 100 Double-Unders
KB Turkish Getups , 80 Double-Unders
KB Turkish Getups, 60 Double-Unders
KB Turkish Getups, 40 Double-Unders
KB Turkish Getups, 20 Double-Unders

Rx 53/35

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