9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

WOD

December 18, 2013

Warm Up: 2x 30sec Hang/ Squat, 2x Hip Mobility Drill 20 Lying KB rotations each arm Banded front rack/ tri pull from low band position, 10ea. banded shoulder pulls with arm behind the back 2x PVC (dislocate, good morning, front squats) PVC/ Barbell clean drill 1)Clean and Jerk:...
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December 17, 2013

Warm Up: 2x Hip Mobility Drill, 2min Wall Squat Hip Opener, 1 min each Couch stretch 2min La’x ball T-spine, 10 Wall Squats, 20 Pop & Drop Drill 2x PVC, PVC snatch drills 1) Snatch: 2×5@ 70%, 2×3@75%, 3×1@80% (reset every rep. No tough and go reps) 2)...
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December 16, 2013

Warm Up: Warm Up: 2x 30sec hang 30sec squat Banded Lat Pull, Banded Front rack, 2x PVC (dislocates, good mornings, pillar squats) 3rds “cindy”  1) Strict Press:5×3@85% 2) Push press: 3×5@75% 3)Rack Jerk Ladder (115/75 starting weight)    Every minute on the minute 1...
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December 13, 2013

Warm Up:2min Ankle achilles work (floss bands/ barbell smash/ La’x ball smash) 2x Hip mobility drill, 20 Ham Kicks each, 5 Inch Worms, Banded Hurdler stretch, Banded Fron rack (from low position) 1)Box Jump: 6×3@ 80%, 6×1@ 85% 2) AMRAP 15 5 Power Cleans 5 Strict...
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December 12, 2013

Warm up: Hip mobility 1min each position 5- stripper Stretch, 10- Wall Squat, 20 Dirty Dogs/ Donkey Kicks 2min- Mini Band Squats PVCx2 (dislocate, Good Morning, Overhead Squats) 1) Back squat: 6×2@85%, 1×10@65% 2) AMRAP 12 20- Push Press 20- Over Head Squat 20- Sit Ups...
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December 11, 2013

Warm Up: 2x Hip Mobility Drill Banded Hurdler Stretch, Banded Squat 20 Ham Kicks, 5 Inch worms 15 Sumo RDL, 15 Snatch grip RDL 1) Dead Lift 5×5 @ 75% (5rm) 2) Tabata KB Swing Ring Dip Wall Ball *REMINDER: All gifts for our adopted family must be turned in this week. We have...
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December 10, 2013

Warm Up: 2x Hip Mobility Drill, 2min Wall Squat Hip Opener, 2min La’x ball T-spine, 10 Wall Squats, 20 Pop & Drop Drill 2x PVC, PVC snatch drills   1) Snatch 6×2@ 75%, 6×1@85% 2) For Time: 40 Man Maker Snatch Complex (1 rep= Push Up+ T row+ Push up+ T...
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December 9, 2013

Warm Up: 2x 30sec Hang/ Squat, 2x Hip Mobility Drill 2x PVC (dislocate, good morning, front squats) 20 Lying KB rotations each arm 20 KB slasher to halo PVC/ Barbell clean drill 1)Clean and jerk: 6×2+1 @75% (2 cleans+ 1 jerk) 6×1@ 85% 2)3rds 30 Walking Lunges 30 Slam...
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December 6, 2013

Warm Up: 2x 30sec hang 30sec squat Banded Lat Pull, Banded Front rack, 2x PVC (dislocates, good mornings, pillar squats) 3rds “cindy” 1) Strict Press 3×3@85% 2) Push Press 5×5@70% *If you do not have maxes on these lifts, do them today 3) Unbroken (all sets...
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