WOD Mobility LXB Smash: Pecs/Frt Delt/Traps Dynamic Warm-Ups BB Snatch Progression Warm-Up Strength Pause Snatch (2sec above knee) 40/3, 50/3, 55/2, 60/2, 65/1*3 Conditioning For Time (20min Cap): Buy-In: 1000m Row 4 Rounds 6 Power Snatch (95/65) | (115/85) 8 Burpee Over Bar | Bar Facing Burpees 12 T2B | 5 MU Buy-Out: 500m Row
WOD Mobility Dynamic Warm-Up Game: Tail Tag Primer 10 Banded Passthroughs 10 Pullaparts 10 Dive Bomber Push-up Strength 4 Sets 15 DB Bench Press 15 BB Pendlay Rows Conditioning In Teams of Two, alternating Rounds, for Time: 6 Rounds of: 20 Wallballs 15 Banded Strict Pull-ups then, 6 Rounds of: 20/16cal Row 15 Dbl DB […]
WOD Mobility LXB Hamstring Smash Box Pigeon Stretch Box Child’s Pose Primer 2 Sets 20s e/side Copenhagen Planks 10 Single Leg Poor Man’s Leg Curl 5e/leg Box Blast Offs (1) https://youtu.be/py5T6E4lfg8?t=6 (2) https://youtu.be/cZxFQ7hSe7Y?t=24 (3) https://youtu.be/sN_IWj7gImo Strength Deadlift: 40/10, 50/10, 60/8, 65/6, 70/4*3 Conditioning AMRAP in 10 Minutes: 10 Power Cleans (95/65) | Power Snatches (95/65) […]
WOD Mobility LXB Smash: Pec/Shoulder/Traps/Glutes/Adductor Pigeon Stretch Frog Stretch Tripod w/ Reach Strength 4 Sets 100ft Mixed KB Rack OH Carry (AHAP) 20sec Hanging L-Sit Hold or Seated Pike Up Holds 20sec Handstand Hold | 20 Alt Handstand Shoulder Taps* *Plank Shoulder Taps if both variations are too difficult (1) https://youtu.be/BKmhxR4CUKI (2) https://youtu.be/WHi1bvZLwlw or https://youtu.be/miCz7UTxx2o?t=4 […]
WOD Mobility Banded Stretch (Upper Body) Dynamic Warm-Up Primer 2 Sets 10 Banded Victory Raises 15 DB Reverse Flies 10e/side Side Plank Thread the Needle (1) https://youtu.be/SV5VV9HK2iQ (3) https://youtu.be/LK0o75A5_HY?t=1 Strength Push Press: 50/10, 60/8, 70/6, 75/6, 78/5*3 Pause at the top for 1 sec and make sure to LOCKOUT. Cycle the rep right into the […]
WOD Mobility Foam Roll: T-Spine, Lats, Glutes/Legs Primer 2 Sets 10 Dive Bomber Push-ups 10cal Row 10 DBall Bearhug Jumping Squats* *Light/moderate (30-50#) Strength Power Clean + Hang Clean Build up to 70% of your Clean 1RM, then EMOM for 12 Minutes: 1st Minute: 1 Power Clean + Hang Clean 2nd Minute: 10 Strict Banded […]
