7.2.15

IMG_6812CFE:

MOB

DYNWU

25M AMRAP

5 Burpees

10 WB

15 SU

100m Run

 

 

 

CF:

MOB/DYNWU

A. Front Squat

Establish a 4RM

 

B. 4 RFT:

500m Row

25 Dubs 

12 KB Push Press (53/35) (6 on EaArm)

 

C. 4M AMRAP

8 Narrow Push-ups

18 Air Squats

7.1.15

IMG_4109CFE:

MOB/DYNWU

1600m Run. 2M Rest

2 by 1200m. 90s Rest

2 by 600m. 45s Rest

3 by 12: Vups, Flutter Kicks, Evil Wheel

 

 

CF:

MOB/DYNWU

A. OHS from Rig

6 by 2. Increase Load with Each Set.

 

B. Partner WOD:

8 Rounds:

300m Run

20 Thruster (105/75)

10 T2B

*Run together. Split Workload as Desired. 1 Person working at a Time.

 

C. Ind Time Trial:

100 Abmat SU for Time.

 

 

6.30.15

IMG_3686CFE:

MOB/DYNWU

4 Rounds: Every 5M

400m Run

10 Burpee Box Jumps

Rest in Remainder of Time.

 

 

CF:

MOB/DYNWU

 

A. Time Trials:

400m Run. Rest 2M.

500m Row. Rest 2M.

400m Run. 

*Score all 3 Times. 

 

B. Back Squat

Find a 6RM.

 

C. EMOM.  Continuous Clock until you can No Longer Complete the Workload within 1M. Score Last Set of Wallballs Completed within the Alloted Time. Reps not Completed within 1M Interval do NOT Count.

Wallballs Increase by 3 Reps. Pull-ups Remain the Same. 

For Example:

Min 1:

3 Wallballs (20/14)

5 Pull-ups

Min 2:

6 WB

5 PU

Min 3: 

9 WB

5 PU

Min 4: 

12 WB

5 PU…… Etc.

6.29.15

IMG_6818CFE:

MOB/DYNWU

12M EMOM

50m Forward, 50m Backward

9M EMOM

1M: 15 Goblet Squats

2M: 15 Russian KBS

3M: 10 Pull-ups

 

CF:

MOB/DYNWU

A. 3 Rounds for Quality:

3-8 Strict Pull-ups

3-6 Strict Ring Dips

12 GHD SU

 

B. 3 Rounds: 2M Rest between Rounds

6- Touch and Go 25m Sprints

*If done on Rower increase distance to 3- 50m Hard Pulls 50m Slow Pulls 

 

C. 6 Rounds for Time:

9 Hang Cleans (135/85)

6 Front Squats (135/85)

3 Shoulder to Overhead (135/85)

6.27.15

IMG_6816CFE:

MOB

DYNWU

3 RFT

1 Rope Climb

3 Wall Walks

15 Ab Rowers

1600m Run

 

 

 

CF:

MOB

A. Cone Speed and Agility Ladder Drills

 

B. Partner WOD:

20 Bear Complex (135/85)

400m Run

40 Snatch Grip DL (135/85)

400m Run

20 Bar Muscle Ups or 20 Pull-ups + 20 Ring Dips

400m Run

40 Wallballs (30/20)

400m Run

20 Behind the Neck Push Press (135/85)

400m Run

40 Back Rack Lunge (135/85)

100m Prowler Push or 300m Sled Drag (135/85)