8.20.16

CFATB SofA

SATURDAY WOD

For time: 

1 mile run 

100 thrusters 75/55

100 snatches 75/55

1 mile run

2.10.16

air bike so bad

Warm up:

coaches choice

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2k row for time/1 mile run if you’re up for the cold

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Mobility:

10-15 mins on shoulders and hips and whatever else YOU need.

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WOD:

Start when you are ready.

****Class does not have to go at the same time.**** 

1 mins Max cals on AB

2 min rest

1 mins Max cals on AB

2 min rest

1 min Max cals on AB

***Score is max cals total***

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Extra Credit:

3×8 Glute Ham Raises on GHD

5.23.15 “Murph”

murphIf you have a weighted vest you would like to wear during the WOD feel 

free to bring it in with you as we will not be supplying vests to 

wear during this WOD. 

 Warm up:

200 m run 

10 leg swings (each leg)

10 jumping air squats

10 jumping pull ups

5 push ups

2 bridge ups

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Mobility:

banded hip liberator-

Band around rig, height is between your knee and hip. Place other end around your leg and push it up into the crease of your leg

lunge forward with banded leg then let it fall outward 90 degrees. Each leg 2 mins. 

Lacrosse ball on scapula-

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WOD:

“Murph”

For time:

1 mile run 

100 pull ups

200 push ups 

300 air squats

1 mile run

 

5.08.15 “Randy”

Randy

Warm Up:

30 DU’s

20 shoulder dislocates

10 DU’s

30 sec handstand hold

30 DU’s

3 skin the cats

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Mobility:

Dowel external rotation-

Rotate the arm on PVC out to the side (externally rotate the shoulder)

and grasp the dowel with your hand, thumb pointed towards the floor.

Lat loosening- 

foam roll lats

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WOD:

“Randy” 

In honor of Randy Simmons, 51. A 27 year

LAPD veteran and SWAT member who was

killed Feb. 6th in the line of duty.

For Time:

75 power snatches 75/55

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Cool down:

200 m walk then lacrosse ball on scapulla

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Extra Credit:

5 x 5 back squat @ 65%