Category Archives: WOD

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Warm-up: Shoulder dislocates 10 – OHS 10 – Kips 10 – DL w/bar 10 – HS hold – Step-ups 10/leg – Pistols 5/leg – Samson Stretch Strength: Deadlift 3-3-3+ 70-80-90% W3 WOD: HSPU 10 (Head to floor – use bands … Continue reading →

Warm-up: Shoulder dislocates 10 – OHS 10 – Kips 10 – Good mornings 10 – Pistols 5/leg – Stick jumps 30 – Row 400m – Pull-ups 10 – Bootstrappers 10 Strength: Press 3-3-3+ 70-80-90% W2 WOD: Run 400m KBS 20 … Continue reading →

Warm-up: Shoulder dislocates 10 – OHS 10 – Kips 10 – Pass thrus 10 – Squats 20 – SU 10 – Back squat w/bar 10 – Press w/bar 10 – Samson Stretch Strength: Back Squat 3-3-3+ 70-80-90% W2 WOD: Partners … Continue reading →

Warm-up: Shoulder dislocates 10 – OHS (NTW) 10 – Kips 10 – Pull-up 20 – PSU 20 – Squat 20 – Sit-up 20 – Back Ext 20 Strength: Open 3-3-3+ 70-80-90% W2 WOD: AMRAP in 15 min 200m Run/Row 25 … Continue reading →

Warm-up: Shoulder Mobility Circuit (Shoulder Dislocates 10 – OHS (NTW) 10 – Kips 10) – Hollow to Superman w/PVC 10 – HS hold – Squat Clean w/bar 10 – Lunge 10/leg – Run 400m – Deck Squat 10 – Bootstrappers … Continue reading →

Warm-up: Shoulder Dislocates 10 – OHS (NTW) 10 – KIPS 10 – DL w/bar 10 – Snatch w/bar 10 – V-ups 10 – Mt. Climbers 30 – Samson Stretch Strength: DL 5-5-5+ (Add 5k) 65-75-85% W1 WOD: Partners: 1 partner … Continue reading →