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Knee Pain? Got Full Knee Power/Range of Motion/Potential–Terminal Knee Extension

Posted by Juliet in Blog, knee extension, knee pain, knee range of motion, pete the wonder dog, spondy, stenosis, terminal knee extension, tke, voodoo band, voodoo floss, voodoo x. Comments Off on Knee Pain? Got Full Knee Power/Range of Motion/Potential–Terminal Knee Extension

19th December

Hey Mwodies, Today’s episode deals with a quite common problem we see associated with athletes complaining […]


Week 6 day 5

Posted by VincentO in WOD. No Comments

14th December

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

Posted by VincentO in WOD. No Comments

13th December

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 and with remaining time

AMRAP Double unders



Holiday De-load Training Week? You Need To Play More People.

Posted by Juliet in Blog, jenny labaw, marcus brown, slack line. Comments Off on Holiday De-load Training Week? You Need To Play More People.

12th December

Hey December Leopards, Today’s MWod episode is homage to playing a little bit more.  During […]


Week 6 Day 3

Posted by VincentO in WOD. No Comments

12th December

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



Week 6 Day 2

Posted by VincentO in WOD. No Comments

11th December

Warm Up:

Row 500m / 20 sit-ups / 20 Pushups

Skill:

Thruster / kipping pull ups

WOD:

FRAN

21-15-9 reps of

65#/95# Thruster and Pullups



Open and Closed Torque Systems And the MWod Leopard Test

Posted by Juliet in #leopardtest, Blog, closed torque, Diane Fu, leopard test, make the invisible visible, open torque. Comments Off on Open and Closed Torque Systems And the MWod Leopard Test

10th December

Hey MWodies, Today’s episode is a discussion about why we tend to see different  kinds […]


Open and Closed Toque Systems And the MWod Leopard Test

Posted by Juliet in #leopardtest, Blog, Diane Fu, leopard test, open torque. Comments Off on Open and Closed Toque Systems And the MWod Leopard Test

10th December

Hey MWodies, Today’s episode is a discussion about why we tend to see different  kinds […]


Week 6 day 1

Posted by VincentO in WOD. No Comments

10th December

Warm up: Row 500m/ Shoulder MOB

Skill: Handstand push up/hold/ walk

WOD:

3 RFT

Hand stand walk 25m (or 30 handstand pushups)

Run 150 m

Hand stand walk 25m (or 30 handstand pushups)

30 situps

 

 



Week 5 day 5, 12-07-12

Posted by VincentO in WOD. No Comments

7th December

-Warm Up

pre flight

-Skill NONE

 

WOD

lord of the ring

Final round

20 min max

-run distance

-double unders

-row distance




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