Archive wod’s

Monday 7/30/18

Mobility: Shoulders Skill: Every 1 minutes, for 3 sets Station 1 – Bench Press x 6 reps Station 2 – Side Plank x 45 seconds each side Station 3 – Strict Pull-Ups (Neutral Grip) x 8 reps Strength: None Metcon:   Optional Core: 30 sec on 3 sec off for 6 round Hollow Holds Supermans Side Plank…

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Monday 7/16/18

Mobility: Ankles, Glutes Skill: 3 sets of each Station 1 – Snatch-Grip Romanian Deadlift x 8 reps Station 2 – Ab-Wheel or Barbell Roll-Outs x 12 reps Station 3 – Hanging Med-Ball Knee Raises x 10 reps Strength: None Metcon:   Optional Core: AMRAP 4 minutes 20 situps 15 bicycle crunches (l+r =1 rep) 10 hollow rocks 5 pushups…

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Tuesday 7/17/18

Mobility: Hamstrings, Lower Back Skill: None Strength:  Metcon:   Optional Core: 5 Rounds for time: 10 Med Ball Situps (30,20) 10 Side to Side twists w/ Med Ball (left + right = 2 reps) 10 Reverse Crunches 10 Pushups

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Wednesday 7/18/18

Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 40 unbroken straight leg raises 2 minutes max bicycle crunches 40 situps

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Thursday 7/19/18

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 10 rounds of TABATA Sit-ups

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Friday 7/20/18

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated…

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Saturday 7/21/18

Mobility: Glutes/ Hamstrings Skill: None Strength:  Metcon:   Optional Core: 2 Rounds for max reps 1 min. bicycle cruches 1 min. flutter kicks 1 min. situps

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Sunday 7/22/18

Mobility: Shoulders Skill: Three sets of: 30sec L-sit GHR x 10 reps Barbell Biceps Curls x 8 reps Strength: None Metcon:   Optional Core: AMRAP 4 minutes 30 bicycle crunches (left + right = 1 rep) 20 straight leg raises 10 hollow rocks 5 V-ups

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Monday 7/23/18

Mobility: Glutes and Hamstrings Skill: None Strength:  Metcon:   Optional Core: 50 Situps 40 Seated Flutter Kicks – flutter with upper body off the ground holding pike crunch position throughout (l + r = 2 reps) 30 reverse crunches -start laying on back straight leg position 8 inches off the ground hand under butt. The bend…

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Tuesday 7/24/18

Mobility: Ankles Skill: None Strength: None Metcon:   Optional Core: 100 Sit-ups for time: At the top of each minute stop and do 4 push-ups

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Wednesday 7/25/18

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: AMRAP in 4 minutes 20 bicycles (l + r = 1 rep) 15 butterfly position situps 10 double crunches

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Tuesday 7/10/18

Mobility: Ankles Skill: Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 L-Sit hold for 45 sec Tempo Push-Ups x Max Reps @ 1111 Strength: NOne Metcon:   Optional Core: 30-20-10-20-30 Flutter Kicks Bicycles Situps

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Thursday 7/26/18

Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 100 unbroken flutter kicks 60 leg raises w/ high hip thrust (end movement with hips thrust upward off the ground then touch back down and lower straight legs to the floor) 40 situps 20 hollow rocks 10 plank pushups position and lower slowly w/ 1 leg off the…

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Wednesday 7/11/18

Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 50 Back extensions 50 Situps 50 Superman 50 V-ups

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Friday 7/27/18

Mobility: Full body Skill: None Strength: None Metcon:   Optional Core: EMOM for 6 minutes 10 V-Ups 6 Hollow Rocks 4 Situp Lower SLOWLY (3 count)

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