Entries by Paul Vidal

10/20/2017

Warm Up -250 Row -10s each plank, side plank, superman hold -10 G/H bridges -2x30s Thoracic extension -5 each Shoulder RAIL -10 Prone "Y" -30s each Lunge stretch -10 yard Butt kick march -10 yard Backwards hip rotation -30s each Chicken wing stretch Strength/Skill Snatch EMOM 1': 2 Snatch Grip DL's + 1 Snatch Grip […]

10/19/2017

Warm Up -10 Ring row squeezes -10 Air Squats -10 Push up with plus -10 Hip thrusters -30s Lat stretch -10 yard Samson + twist Strength/Skill 4 x 500m Row w/1 min rest WOD For Time 21-18-15-12-9-6-3 Hang Power Cleans (65/45/35) C2B Pull ups Hollow Rocks

10/18/2017

Warm Up -10 Multi position squat -10 Push up plus to pike push up -10 yard Walking quad to high kick -10 yard High knee pull -10 yard Toe walks -10 yard Samson stretch -10 yard Inverted hamstring -10 Hip thrusters Strength/Skill Single Leg KB Front Rack Box Squats 4×5/leg –superset– Bottoms Up KB Front […]

10/17/2017

Warm Up -1 Round Cindy -5 yard Pike push to Inchworm -10 Scap pull up -30s Clasp hands behind back stretch -10 Hip thrusters -10 yard Samson + twist -10 yard Side lunges Strength/Skill PVC Bouncy Bar OHS 4×5 w/ 5:3:5:3 Tempo –superset– DB Bench 4×10  WOD 3 RFT 10 OH Walking Lunges (95/65/45) 10 […]

10/16/2017

Warm Up 200 m run (sub 250 m Row) 2×10 s Hollow Hold 10 yd Walking Quad 10yar Heel Scoops 10 Push up to Plus 10 Shoulder RAIL 30 sec chicken wing stretch 5 Ring Rows Strength/Skill Double Under Practice WOD "FREAK" For Time (Fran/Eva/Annie/Kelly Combo) 21 Thrusters (95/65/45) 21 Pull ups 800 m Row […]

WODs for 10/16/17-10/21/17

10/16 Warm-Up -row 250 -2x10s hollow hold -10 yard heel raises -10 yard walking quad -10 yard heel scoops -10 push up to plus -10 total shoulder RAIL -30s each chicken wing stretch -5 kipping ring row Strength/Skill Double Under Practice WOD “FREAK” For Time: (FRAN, EVA, ANNIE, KELLY COMBO): 21 Thrusters (95/65/45) 21 Pull ups 800m Run […]

“The Chief”

Warm Up and Mobility Strength/Skill 200m Run -30sec Rest 400m Run -1min Rest -800m Run -2min Rest 400m Run -1min Rest 200m Run HERO WOD “THE CHIEF” Five 3-minute AMRAPs in 19 minutes AMRAP 3 3 Power Cleans (135/95 lbs) 6 Push Ups 9 Air Squats Then Rest 1 minute **Repeat 5 times "Each year […]

WODs for 10/9/17-10/14/17

10/9 Warm-up -200 Run -15s each Plank, Side plank, Superman hold -10 total Single leg Hip Thruster -10 Ring rows -30s each Cross arm body stretch -30s each lunge stretch -10 yard Heel scoops -10 Power jump to squat land Strength/Skill Every 90 secs x 9 sets 1 Power Clean + 1 Squat Clean – […]

WODs for 10/2/17-10/7/17

10/2 Warm-up -1 round Cindy -10 pike push up -10 yard quad -30s lat stretch -30s shoulder cross arm body stretch -10 yard Samson stretch Strength/Skill Press Complex: 2 Sets 3 Strict Press + 2 Push Press + Jerk @75% Strict Press Jerk 1, 1, 1 WOD 800m row 2 Rounds 20 Slam balls (50/40/25) […]

WODs for 9/25/17-9/30/17

9/25 Warm-up – 200m Run -15 Air squats -10 Ring row -2x10s each plank, side plank hold -5 yard Push up plus only to inch worm -10 Hip Thrusters -5 each shoulder RAIL -1 min banded hip distraction posterolateral -1 min banded cross arm body shoulder distraction Strength/Skill Any Clean 3-3-3-3-3-2-2-2-2-2-1-1-1-1-1 3 TNG Power Clean […]