WOD-200118 “KAREN” AND “ANNIE”
Saturday, Week Two (Accumulation Phase) Superslow Eccentrics (25 min): A) E2MOM (4 min): Every 2 minutes, on the minute for 4 minutes (2 sets) complete 3-6 repetitions of the first [...]
WOD-191121 “TCB”
Thursday, Week One, Upper Body - Part A (25 min): A) Upper Body Dynamic Functional Warm-Up (3Min): Complete as many reps as possible for each exercise in 30 seconds of: [...]
WOD-190905 “RJ”
Thursday, Snatch Complex 2.0 (25 min): A) With a Barbell and Foam Roller, perform each stretch, holding for 60 seconds of (4 Min): Stretch 1- Wall External Rotator Stretch 2- [...]
WOD-190114 “TRANSCENDENTAL”
Monday, Week Three, Lactic-Acid Strength (25 min): A) Lower Body Soft Tissue Warm-Up (4 Min): Hold for up to 60 seconds with maximal pain tolerance of: Lacrosse Ball OR Foam [...]
WOD-181203 “RUNNING ISABEL”
Monday, Week One, Max Effort Upper Body - Part B (25 min): A) With a Band attached to the post of the rig, perform each stretch, holding for 50 seconds [...]
WOD-180829 “RANKEL”
Wednesday, Week Three, Lactic-Acid Strength (25 min): A) The Power Snatch Warm-Up (4 Min): With an empty or lightly loaded barbell perform as many reps as possible of each exercise [...]
WOD-180714 “7 DEADLY SINS”
Saturday, Week Two, Oxidative Strength - Part A (25 min): A) With a Barbell and Foam Roller, perform each stretch, holding for 60 seconds of (4 Min): Stretch 1- Wall [...]
WOD-180630 “NO GIVING UP”
Saturday, Week Four, Lactic-Acid Strength (25 min): A) Total Body Soft Tissue Warm-Up (4 Min): Lacrosse Ball OR Foam Roll 1- Right, Lat Lacrosse Ball OR Foam Roll 2- Left, [...]
WOD-171115 “KARABELL”
Wednesday, Deadlift, Testing Week (25 min): A) Lower Body Soft Tissue Warm-Up (7 Min): Hold for up to 60 seconds with maximal pain tolerance for one round of: Lacrosse Ball [...]
WOD-170525 “TESTING WEEK DAY FOUR”
Thursday, Deadlift, Testing Week (25 min): A) Lower Body Soft Tissue Warm-Up (5 Min): Hold for up to 60 seconds with maximal pain tolerance for one round of: Lacrosse Ball [...]