Friday 5-1-15

Friday 5-1-15

Warm Up: Coaches Choice Skill: Movement Review and Loading WOD: JACKED AND TAN 10-9-8-7-6-5-4-3-2-1 Bench Press Strict Pull Up Rest 10-9-8-7-6-5-4-3-2-1 Lunges (Front rack) Weighted Sit up (GHD or Ab Mat) *Not for time! After Bash: Get TAN ONE Nation Competitors: Have...
Thursday 4-30-15

Thursday 4-30-15

Warm Up: Full Dynamics Skill: Seated Box Jumps / Handstand Push Up Scaling WOD: 2015 Masters Qualifier Event 4 21-15-9 reps for time of: 225-lb. deadlifts 24-inch box jumps Handstand push-ups After Bash: Yoke Walks ONE Nation Competitors: Strict Handstand Push Ups and...
Wednesday 4-29-15

Wednesday 4-29-15

Warm Up: Monkey Bar Agility Ladder Squat Conveyor Belt Warm Up Skill: Rope Climb WOD: 8 rounds for time of: 15-ft. rope climbs, 2 ascents 100-ft. sprint 225-lb. squat cleans, 4 reps 100-ft. sprint *Teams of 2 – You go I go – so essentially 1:1 work to rest...
Tuesday 4-28-15

Tuesday 4-28-15

Warm Up: Snatch, heavy single Skill: Snatch WOD: As many rounds as possible in 20 minutes: 10x Squat Snatch @ 95/65-lbs. 10x Ring Dip 10x Knees-to-elbows Compare to 12-19-13 After Bash: Shoulder Release Drills ONE Nation Competitors: 3X10 Weighted Dips Travel WOD: As...
Monday 4-27-15

Monday 4-27-15

Warm Up: Basic Bodyweight (BBW) • Round 1: Squat, push-up, sit-up, pull-up (strict), back extension • Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension • Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up (strict), hip...