Friday 180525

Monday May 28th – Memorial Day Murph at 7a or 9a.  Dynamic Warm-Up – Mobility Prepare  for.. A. WOD 3 Rounds for time of: 50 Medicine Ball Cleans  20/14 800m Run RX+ 30/25 Team Cool Down: 100 Rocky sit ups ( double twist at top), every 20 stop and do 1  Mobility hold for 30- 20 sec each body […]

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Thursday 180524

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. A.WOD: “HipHopopotamus” 7 Rounds of: 7 Burpees 7 Box Jumps 7 GHD (or 12 situps) 10 min time cap *Leave boxes out for MWOD ROMWOD: Hips and low back Hip Opening | Feat. Kelly Starrett | Ep. 238 | MobilityWOD The Ball and Your Back | Feat. Kelly […]

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Wednesday 180523

OLY Lifting 6:15m tonight. Dynamic Warm-Up – Mobility Prepare  for.. 1 minute test knees to 90 ( Log score & test from last time done) Primer: 2rds of  1st Rd 45/33 33/15 15/PVC 2nd rd add bumper plate 2 x DL 2 x Hang clean ( Speed pulling under- Pause hold in the hole) 2 x […]

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Tuesday 180522

Dynamic Warm-Up – Mobility Prepare  for.. Test-1 minute Ring or Horns hold ( 1 minute attempt. Goal is to hold 1 minute or build up too) Primer: 2-3 rounds of: 5x OHS 5x Front Squat 5x Clean n Jerk (Power clean is allowed) 5x Deficit Push ups A. WOD: “Deja Vu” With a running clock from […]

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Monday 180521

Monday May 28th – Memorial Day Murph at 7a or 9a.  Dynamic Warm-Up – Mobility Prepare  for.. A. WOD E2MOM of:  Partner up in teams of 2-3 (Take from the floor 1st 2 sets till rack stations get set up by partners in the 2 minutes. Everyone’s a coach on R.O.M, Points of performance,climb in with […]

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Friday 180518

Reminder – Saturday Oly is at 7a this week instead of 6a.  Dynamic Warm-Up – Mobility Prepare  for.. A.WOD: 3 Rounds for time of: 200m Run 12 HSPU 30 Double Unders 25 Right arm DB/KB overhead lunge steps  35#/25# or Blue/Yellow 25 Left arm DB/KB overhead lunge steps Team Cool down – 100 Rocky Sit-Ups ( […]

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Thursday 180517

NO 6am Oly on Saturday, it will be at 7a instead. 6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. A.WOD: 4 Rds 3 min Clock .8 mile AABike or 500 m Row Max KB swings Red/Green 90 sec rest in-between rounds ROMWOD: Childs Pose w/reach www.rockysworkout.com: Childs Pose w/ Arm Reach Banded hamstring stretch Band […]

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Wednesday 180516

Dynamic Warm-Up – Mobility Prepare  for.. A. WOD: Linda (Letrono Style) 3 Bars of Death 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift, 265 / 185 lb. Bench press, 175 / 115 lb. Squat clean, 135 / 95 lb. *In teams of 2-5 of like ability athletes working with the same 3 bars of death.. Adjust weight up […]

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Tuesday 180515

Dynamic Warm-Up – Mobility Prepare  for.. Primer:    2-3 rounds of: 5x Clean n Jerk (Power clean is allowed) 5x Front Squat 5x OHS 5x Deficit Push ups A. WOD: (24 min) With a running clock from 0:0-6:00 complete 400M run 20 OHS 95/75 From 6:00-12:00 400M run 20 Front Squats 115/85 From 12:00-18:00 400M run […]

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Monday 1800514

Dynamic Warm-Up – Mobility Prepare  for.. A. WOD 2 Rounds: 10 minutes or less to complete the following of: 18/15 Calorie Row or 21/18 Cal Bike 15 Thrusters, 95/65 12 C2Bar Pull-ups 5 Minute rest  2 Rounds:  10 minutes or less to complete the following of: 600m run 20 T2Bars 10 Deadlifts, 245/165 Team Cool down […]

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