WOD Prep: Banded Hip Capsule External Rotation * 2 Minutes Per Side Strength: Every 2 Minutes For 8 Minutes: 15 Kettlebell Swings * Heavy As Possible Conditioning: For Time: 10-9-8-7-6-5-4-3-2-1 Kettlebell Swings (70/53) Wall Balls (20/14) * 12 Minute Time CapRead More
MINIMUM REQUIREMENTS Water (3L minimum) 1 Knife per team (minimum) JIMAPCO Albany City &County Map Ziploc Bag or Map Case 3 Additional Ziploc Bags per team Headlamp Two 12 hour Chemlights/Glow Sticks/Cyalume Sticks Wet Erase Marker (any color) Duct Tape Ruck Sack (Ruck should be large enough to carry above items and have enough space to...Read More
WOD Prep: Shoulder Rotator Smash & Floss * 2 Minutes Per Side Strength: 15 Minutes to Establish a 1RM Power Snatch * Rest 90 Seconds Between Attempts Conditioning: 5 Rounds For Time of: 6 Power Snatch (135/95) 10 Box Jumps (24/20) * 15 Minute Time CapRead More
WOD Prep: Olympic Wall Squat Strength: Back Squat 3-6-9-6-3 * Heavy As Possible ** Rest 2 Minutes Between Working Sets * 20 Minute Time Cap Conditioning: For Time: 30 Back Squats (Bodyweight) 200m Sprint 30 Burpees * 10 Minute Time CapRead More
This Week's Mobility WOD Prep: Kettlebell Shoulder Compacting * 2 Minutes Per Side Strength: A) Bent Over Row 3 x 6 Then… B) Floor Press 3 x 3 * Heavy As Possible ** Rest 1 Minute Between Working Sets *** Complete All Sets Of A) Before Moving On To B) * 15 Minute Time Cap...Read More
This Week's Mobility WOD Prep: Overhead Rib Mobilization * 2 Minutes Per Side Strength: Press 4 x 4 * Heavy As Possible ** 12 Minute Time Cap Conditioning: 8 Minute AMRAP of: 3 Anyway Overhead (155/105) 6 Chest To Bar Pull-Ups 9 Clapping Push-UpsRead More
This Week's Mobility WOD Prep: Band Knee Distraction Strength: Establish a Max Weight in 12 Minutes of the Following Barbell Complex: 2 Hang Cleans 1 Push Press 2 Front Squat 1 Push Press 2 Back Squat 1 Push Press * Rest 2 Minutes Between Attempts ** The Barbell Cannot Be Dropped During The Above Sequence....Read More
