Today’s WOD Deadlifts and Max Muscle Tension SWOD Deadlift x 6-8 reps 30 sec rest 1 arm Banded Tricep Extension with max contraction 30 sec rest V-Ups with pulse x 15 30 sec rest 3 rounds WOD 3 Rounds 30 yard Bear Crawl 20 KB High Pulls (53/35) 200 Single Unders
Today’s WOD Unilateral Anti-Rotation The core has been defined as a box with the diaphragm on the top, the muscles of the pelvic floor and hips on the bottom, the abdominals in the front and the spinal erectors and gluteals on the back. For a basic definition, core stability is the ability to lock the…
Today’s WOD Front Squats and Chest to Bar This is week 2 of the Wave Hypertrophy Program. We are shortening the rest period but taking the volume down. Muscle hypertrophy is dictated by muscle tension as much as it is controlled by oxygen debt via rest periods. Muscle hypertrophy involves an increase in size of skeletal muscle through…
WOD 3/07/13 Power Cleans and Gymnastics SWOD A. 3-5 Power Cleans (Weight is dictated by form) B. 200m Sprint 1min rest 4 rounds WOD Tabata Iso Holds 6 rounds each A. Hollow Rocks B. Superman C. Frog Stand D. Wall Sit with Med Ball (20/14)
WOD Deadlifts and Burpees CrossFit Tidal Wave starts day two of the “Wave” Hypertrophy program. When developing Muscle density the rest periods are key. As well as utilizing as many prime movers as possible. WAVE Hypertrophy Day 2 WOD Deadlifts x 6-8 reps (10 rep max) 45 sec rest Goblet Rev Lunges x 10-12…
Today’s WOD Chin Ups and Lunges SWOD 3 x 5 Chin Ups Strict Max Reps WOD 10-1 KB SDHP lunges across the gym Singles Unders x 10 (100, 90, 80) Lunges back
SWOD 3 x5 KB 1 arm OverHead Squats WOD Tabata 6 rounds each A. Erasers B. Plank Rows (45/25) C. Flutter Kicks D. Rolling Burpees
SWOD 3 x 5 Strict Press WOD 3 Seated Box Jumps (24/20) 6 DB Snatches R & L 9 Med Ball Sit Ups 200m Run 8 Rounds
WOD 10 Deadlifts (225/155) 40 Mountain Climbers 10 Deadlifts 30 Knees to Elbows 10 Deadlifts 20 Toes to Bars 10 Deadlifts Skill WOD Cashout Accrue 2mins of L-Hold on the Rings
SWOD 5 x 3 Hang Cleans WOD 1min of Thrusters (95/65) 1 min of Hang Cleans (treat each lift as a 1rm) 1min Burpees 1 min rest 4 rounds for time