Entries by Paul Vidal

12/11/2017

Warm Up 1 Round Cindy 2x15s Plank and superman hold 10 G/H bridges 30s each Pigeon stretch 10 Pike push up 10 Scap pull up 30s Lat stretch 10 yard Side lunges 10 yard Heel raises 30s each Calf stretch Strength/Skill 25 min to establish Back Squat 1RM WOD 4 RFT 6 Thrusters (95/65/45) 8 […]

WODs for 12/11/17-12/16/17

12/11 Warm-up 1 Round Cindy 2x15s Plank and superman hold 10 G/H bridges 30s each Pigeon stretch 10 Pike push up 10 Scap pull up 30s Lat stretch 10 yard Side lunges 10 yard heel raises 30s each Calf stretch Strength/Skill Back Squat *25 min to establish 1RM WOD 4 RFT 6 Thrusters (95/65/45) 8 […]

12/9/2017

Warm Up & Mobility Strength/Skill OHS 10, 8, 6, 4, 2, 2 WOD AMRAP 15 9-12-15-18-etc. Push Press (115/80/55) K2E D-ball slams (55/35/25) Sit ups

12/8/2017

Warm Up -10yd Toe walks -10yd Samson + twist -10yd Side lunges -2x10s Hollow hang -(Do skill) -30s Up dog -10 Pike push up -5yd Inch worm + push up plus -5 Ring row squeezes -30s Lat stretch -10 Multi position squat Strength/Skill 100 Single Unders 80 Russian Twists 60 Mt. Climbers 40 Hollow Rocks […]

12/7/2017

Warm Up 2 Rounds Cindy 30s Chest stretch 30s Lat stretch 10y Heel raises 10yd Toe raises 1 min Foam roll calf 30s Calf stretch 10yd Side lunges 30s Wrist stretch Strength/Skill Bench Press 4×8 @65% -superset- Ring Rows until failure WOD  AMRAP 16 20 Pistols 10 Wall balls (AHAP) 3 Rope climbs  

12/6/2017

Warm Up 10 Air squats 10 Single leg G/H bridge 2x15s Plank hold 10 Push up plus only 30s Seated glute stretch 30s Chest stretch 5 Ring row squeezes Strength/Skill 20 min to establish Deadlift 1RM WOD 21-15-9 Burpees over bar Deadlift (225/185/135)

12/5/2017

Warm Up 10 Ring rows 10 Hip thrusters on bench 10yd Samson 10yd Side lunges 30s Cross arm body shoulder stretch 10yd Inverted hamstring Strength/Skill Tabata x2 V ups Hollow Hold Supermans Plank WOD For time  100 KBS (70/55/35) *Everytime you drop the bell, 15 cal row.

12/4/2017

Warm Up -200m Row -10g G/H bridges -30s Side plank & Front plank -30s Pigeon -10 Push up to plus -5 Ring row squeezes -10yd Heel scoops -10yd Heel raises -30s Calf stretch Strength/Skill 20 min to establish 1RM Clean   WOD 3 RFT 400m run 12 Power cleans (135/95/65)  6 Bar muscle ups  

WODs for 12/4/17-12/9/17

12/4 Warm-up -200m Row -10g G/H bridges -30s Side plank & Front plank -30s Pigeon -10 Push up to plus -5 Ring row squeezes -10yd Heel scoops -10yd Heel raises -30s Calf stretch Strength/Skill 1RM Clean *20min to establish 1RM WOD 3 RFT -400m run -12 power cleans (135/95/65) – 6 bar muscle ups   […]

12/02/2017

Warm Up & Mobility Strength/Skill Snatch Grip DL 2×5 @60% Low Hang Snatch Grip Power Shrug 2×5 @60% Low Hang Snatch Grip High Pull 2×5 @60%  WOD Partner AMRAP 18 2 min on 2 min off alternating -10 Ring rows -10 Hang power snatch (75/55/35) -20 Sit ups -20 Alternating pistols -30 DU -30 Sit […]