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WEEK 1, Day 5 9-28-12

Posted by VincentO in WOD. No Comments

28th September

Warm Up

15 min AMRAP

7x Back squat (60% 1RM)

10x Burpee box jumps

Skill: kipping pull up

WOD

Intervals

Rest 45 seconds between intervals

Row 8x250m



Seriously. Do This Yesterday. One of My All Time Shoulder Fixes

Posted by Juliet in barbell quickies, Blog, carl paoli, Diane Fu, I can go faster, neural dynamic, numbness, overhead, shoulder pain, thoracic outlet, TOS. Comments Off on Seriously. Do This Yesterday. One of My All Time Shoulder Fixes

27th September

Hey MWodies, Fortunately for you we are always messing around (experimenting) on our human guinea […]


WEEK 1, Day 4 9-27-12

Posted by VincentO in WOD. No Comments

27th September

Warm Up

hollow rockers tabata

Skill

1 x Pistol 10 minute EMOM add one rep

WOD

5 rounds

3x Snatch high pulls (135#)

3x Power snatch

3x Snatch grip jerk, behind neck

Run 200m



WEEK 1, Day 3 9-26-12

Posted by VincentO in WOD. No Comments

26th September

Warm Up

4 rounds

Double unders max reps in one minute, rest 1min

Skill

12 EMOM Double KB Snatch (2×36#)

WOD

5 rounds

Rest 2 minutes between rounds

1 minute max reps Front squat (135#/95#)

1 minute max reps Box jumps



High Hamstring Gnar, Trigger Points, and Up Stream/Down Stream

Posted by Juliet in #icangofaster, Blog, hamstrings, referral pattern, trigger points, up stream down stream. Comments Off on High Hamstring Gnar, Trigger Points, and Up Stream/Down Stream

25th September

Hey MWodinistas, Today’s episode is a reminder to always work upstream and downstream of an […]


WEEK 1, Day 2 9-25-12

Posted by VincentO in WOD. No Comments

25th September

Warm Up

15 situps

5 hollow roll squats

Skill deadlift 5-3-3-3-1-1-1

WOD

3 rounds

10x Pull-ups

15x Wall ball (no squat)

Run 400m



WEEK 1, Day 1 9-24-12

Posted by VincentO in WOD. No Comments

24th September

Warm Up
3 rounds
hand stand push up 7 reps
air squats 15 reps
Skill – press / push press / jerk 5 reps each
WOD
REPS 10-9-8-7-6-5-4-3-2-1x
Squat clean (135#/95#)
Run 200m



Week 6, Day 5 9-21-12

Posted by VincentO in WOD. No Comments

21st September

Warm Up

Intervals

Rest 45 seconds between intervals

Run 8x200m

skill

4 rounds

20-15-10-5x reps

Deadlift (135-185-225-275#)

Hang clean to overhead (20-30-40-50#)

One burpee for every unbroken set, completed after time

WOD

For time

50x Burpees

75x Flutterkicks (4-count)

100x Push-ups

150x Sit-ups



Week 6, Day 4 9-20-12

Posted by VincentO in WOD. No Comments

20th September

Warm Up

8 rounds

3x Power clean (75% 1RM)

Sprint 40 yards

Skill

Max rounds

Perform one set every minute on the minute, add 10# per round until failure

2x Back squat (starting weight 135#/85#)

WOD

Intervals

Cover max distance

Row 7x[60sec on 60sec rest)



Week 6, Day 3 9-19-12

Posted by VincentO in WOD. No Comments

19th September

Warm Up

5 rounds for total reps

45 seconds Box jump amrap

15 seconds rest

Skill

95 Pounds of Thrust

For max rounds

10x Thrusters every minute, on the minute

Start at 95#, add 10# each minute, continue for max rounds

WOD

5 rounds

3x Squat cleans (185#/125#)

5x Handstand push-ups

7x Chest to bar chin-ups




Recent WODs

Ready for some pain and gain? Bring everything you've got because we are going to push it! Don't forget to log those times and check your profile to track your progress. LETS go!

Week 6 day 5

Warm Up:

Run 500m For time

30 sit-ups for time

Skill:

Find Your 1 RM Dead Lift

1-1-1-1-1

WOD:

For Time:

21-15-9 reps of

Squat Clean (95/65lbs)

Box Jumps ( 24/20”)

Week 6 Day 4

Warm Up

Run 200m / 100 single jumps / 40 double unders

Skill

Find your max 5 rep Full Snatch

WOD

5 Rounds for reps

In 2 minutes complete

200m run...

Week 6 Day 3

Warm Up:

3 rounds of:

Row 100m fast

Row 100m relaxed

Skill:

30 Turkish Getups total

WOD:

3 RFT

15 KB Swings @ 1/1.5pood

2 for 1 wall balls x 10

5 ring dips