Entries by Paul Vidal

WODs for 8/14/17-8/19/17

8/14 Warm-up -200m Run -10 total single leg g/h bridges -2x15s plank hold -30s frog stretch -10 each shoulder diagonal patterns -10 Ring rows -10 yard quad -10 yard inverted hamstring -2×10 kipping swings Strength/Skill Double KB DL + Double KB Clean + KB Front Rack Reverse Lunge (per leg) 5 x 7 + 5 […]

WODs for 8/7/17-8/12/17

8/7 Warm-up -300m Run 10 Pike pushes -10 Multiposition squats -2x10s Hollow hold -30s Frog stretch -10yd Walking quad -30s Cross arm body shoulder stretch -30s Wrist stretch -30s Lat stretch Strength/Skill KB Farmers Carry For Distance (70/55/35) WOD “Karl Joseph” 21-30-21-15-30-15-9-30-9 Reps for Time Push Presses (135/95/65) 30 Box Jumps Overhead Squats (135/95/65) *20 […]

WODs for 7/24/17-7/29/17

7/24 Warm-up -2 rounds Cindy -2x10s hollow hang -30s each chest stretch -30s each lat stretch -10 each (forward/ side) leg swings -10 yard walking quad -5 yard push up plus only to inchworm stretches -5 ring row squeezes Strength/Skill Single Arm DB or KB Bench Press 3×10 –superset– BB Rows 3×15 WOD “”The Quick […]

WODs for 7/17/17-7/22/17

7/17 Warm-up -200 m Run -5 each single leg bridge -5 kneeling hip hinge -15s each plank and superman hold -10 yard heel scoop -10 yard quad -10 each quad “y” -2x30s thoracic extension seated -10 squat to power jump Strength/Skill Deadlift 4×8 @ 65% –superset– 3 Consecutive Broad Jumps WOD 12-9-6-3 Power Snatch(95/65/45) T2B […]

WODs 7/10/17-7/15/17

7/10 Warm-up -200m row -10 G/H bridges -10 yard Samson stretch -10 yard Inverted hamstring -10 Push up w/plus to pike push up -10 yard Toe walks -30s each Calf stretch -10 total Skater squat Strength/Skill Dumbbell Box Step Down 3×6 AHAP BB Hip Thrust 3×12 AHAP WOD Cash In: 400m run Then 4 RFT […]

WODs for 7/3/17-7/8/17

7/3 Warm-Up -200 m Run -10 G/H bridges -15 sec Plank hold -15 sec Superman hold -5 Push up to plus to inch worm stretches -10 yard Heel scoops -10 yard Samson stretch -30 sec Cross arm body stretch -30 sec Chicken wing stretch -10 Air squats Strength/Skill 1. BB Straight Leg DL 3×10 2. […]

WODs for 6/26/17-7/1/17

6/26 Warm-Up -10 G/H bridges -30 sec each Windmill stretch -10 Total single leg bridge -30 sec each Glute stretch -10 Pike push up -30 sec Thoracic extension seated -10 yard Heel raise -5 yard Inch worm stretches -10 yard Quad stretch Strength/Skill Snatch Grip DL 1×10 @50% Snatch Grip Low Hang Power Shrug 1×8 […]

WODs for 6/19/17-6/24/17

6/19 Warm-Up 200 m Run -10 yard Toe walks -5 yard Push up to plus to inch worm stretches -10 G/H bridges -15 sec Plank hold -15 sec Superman hold -30s each Pigeon stretch -10 yard Samson stretch -10 yard Quad stretch -30 sec each Lat stretch -10 Squat jump to squat land Strength/Skill N/A […]