WOD

Thursday, September 20th

09/20/2018

  Warmup: Team Dynamic -then- 3x through: 10 Air Squats 10 Pushups 10 V-Ups Skill: I) Accumulate 1:00 Handstand Hold II) 200m 1 Arm Overhead KB Walk (Right) III) Accumulate 1:00 Handstand Hold IV) 200m 1 Arm Overhead KB Walk (Left) V) Accumulate 1:00 Handstand Hold WOD: AMRAP in 20 minutes: 50 Calorie Row 40 KB Swing (24/16) 30 Ring Dips 20 Push Press (95/65) 10 Burpee Over Bar    ....

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Wednesday, September 19th

09/19/2018

  Warmup: 1000m Row -then- 3x through in 10 minutes: 5 Power Shrugs 5 Shrug High Pulls 5 Hang Power Clean 5 Strict Press 5 Push Press Strength: I) Review Clean & Jerk and discuss proper technique... II) Spend 15 minutes performing 7 x 2 - building AHAP on the day WOD: EMOM for 15 minutes perform: 3 Power Clean (165/125) 3 Front Squat (165/125) 3 Jerks (165/125) *If you fall off pace please turn this into an AMRAP!    ....

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Tuesday, September 18th

09/18/2018

  Warmup: 90/90 Hip Stretch -then- 3x through: 10 Air Squats 10 Situps 10 Abmat Sit-ups Strength: I) Review Back Squats and discuss proper technique then... II) Perform the following waves of: 5 @ 55 3 @ 65 1 @ 75 5 @ 65 3 @ 75 1 @ 80 5 @ 75 3 @ 85 1 @ 90 WOD: For Time: 50 Overhead Squats (135/95) 50 Abmat Situps 50 Box Jump Overs (24/20)    ....

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Monday, September 17th

09/17/2018

  Warmup: 5 min Double Under Practice -then- 3x through: 10 Hand Release Pushups Slow Bear Crawl (down one direction) 10 PVC Passthroughs Skill: I) Re-test 5RM weighted strict pull-up II) AMRAP IN 5 MINS: 2 Strict Pullups 2 Knees to Elbows 2 Toes to Bar III) 3RFT: 25 Hollow Rocks & 25 Arch Rocks WOD: AMRAP 4 - 3 - 2 - 1 3 Hang Power Cleans (135/95) 6 Handstand Pushups 20 Double Unders Rest 1 minute between AMRAP's    ....

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COW HARBOR 10K - CLOSED

09/15/2018

  COW HARBOR 10K - CLOSED....

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Friday, September 14th

09/14/2018

  Warmup: Team Dynamic/Speed Ladder -then- Double Tabata the following: Mountain Climbers Rowing Strength/Midline Stability: I) 3 X 100m 1 Arm Overhead KB Walk II) 2 X 200m KB Baby Walk (Hold KB on your chest with arms crossed - don't let it fall below your chest) III) 2 X 200m 1 Arm KB Farmer Carry WOD: 3 sets of the following: 30/25 Cal Row 15 Burpees Over the Erg *Rest as needed between sets **Score is fastest time completing one round    ....

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Thursday, September 13th

09/13/2018

  Warmup:   5 minutes Double Under Practice   -then-   Team PVC Warmup   Strength:   'Snatch'   I) Review movement and warmup with barbell then...   II) Spend 15-20 minutes performing 5 X 2   WOD:   5 X 2:00 intervals @ the 4:00 start interval:   15 Pullups 15 Double Unders Thrusters (95/65)   *Score is total number of thrusters completed! **2:00 of work / 2:00 rest**    ....

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Wednesday, September 12th

09/12/2018

  Warmup: Team Dynamic -then- 3x through: 10 Strict Press 10 Good Mornings 10 Front Squats Strength: '1 1/4 Back Squats' I) Review movement and proper technique then... II) Perform the following rep scheme: 5 @ 50% 3 @ 60% 1 @ 70% 5 @ 60% 3 @ 65% 1 @ 70% WOD: For Time: 400m Row 40 KB Snatch (24/16) 40 Abmat Situps 40 KB SDHP (24/16) 40 Pushups 40 KB Clean & Jerk (24/16) *15 min Time Cap *KB Clean & Jerks are to be done from the Hang position!....

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Tuesday, September 11th

09/11/2018

  Warm Up: (3x through in 15mins)   Row 200m 10 Air squats (2 sec pause at the bottom) Sets of 10, 8, 6 Push press ( start with empty bar, work up to weight used in workout) 10 KTE Shoulder mobility   * Move through warmup swiftly   Conditioning:   For Time:   Row 2001 meters   Then : 3 Rounds   30 Knees to Elbow   40 Air Squats   30 Push Press (95lb/55lb)    Finish with 23 ....

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Monday, September 10th

09/10/2018

  Warmup: Team Shoulder Stretch -then- 3x through: 10 Air Squats 10 Pushups 10 Abmat Situps Skill: I) 3 sets of the following: Max Weighted Strict Pullups (90% of 5RM) II) 50 Supine Ring Rows Use boxes to elevate feet even with the rings if your ability allows it Every time you break perform 12 Hollow Rocks III) AMRAP in 5 minutes of: 1 Strict Pullups 2 Knees to Elbows 3 Toes to Bar WOD: 4 Rounds For Time: 15 Wall Balls (20/14) 15 Power Cleans (65% o....

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