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hand release pushups'S ARCHIVE

  • Sat.8.25.18

    By CoachBo | In WOD | on August 24, 2018

    Warmup: ROM, dynamic stretches, 400m run, 5 push ups, 10 dips, 15 sit-ups, 20 Superman’s WOD: 10:00 AMRepsAP Burpees rest 2:00, then 20 min AMRAP 5 hand-release push-ups 10 TTB 15 elevated dips 20 back extensions Cooldown: roll and stretch

    CONTINUE READING
  • Sun.7.1.18

    By CoachBo | In WOD | on June 30, 2018

    Warmup: ROM drills, dynamic stretches, shoulder stretch with PVC 50 Hollow Rocks 50 Arch Rocks 20 jumping lunges WOD: 20 min AMRAP 5 Handrelease push-ups 10 Front Rack lunges (95/65#) 15 GHD sit ups Cooldown: Roll out and stretch

    CONTINUE READING
  • Fri.10.13.17

    By CoachBo | In WOD | on October 12, 2017

    Warmup: ROM Drills, dynamic stretches, 1 min high knees, butt kicks, and high knees WOD: 400m Run 15 burpee pullups 20 jumping squats 800m Run 15 Hand release push ups 20 lunges (ea leg) 1000m Row 15 dips 20 Goblet squats 1500m row Cooldown:  work mobility, stretch

    CONTINUE READING
  • Wed.5.17.17

    By CoachBo | In WOD | on May 16, 2017

    Warmup: ROM drills, dynamic stretches, junkyard dog Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: Every minute on the minute (EMOM) for 5 minutes each exercise: 5 Ring Pull-ups 10 Knees to Elbows 15 Hand release pushups 20 Back Extensions Finish with 100 4-ct flutter kicks Cooldown: Roll out more »

    CONTINUE READING
  • Fri.11.11.16

    By CoachBo | In WOD | on November 10, 2016

    Warmup: ROM, dynamic stretches, 15 ball slams, 10 burpees, 5 TTB Wod: 5 rounds for time 50 m sprint 15 Hand release Push-ups 50 m sprint 30 supermans (2 sec iso hold) 50 m sprint 45 squats There is a 200 m run penalty if you take any breaks during the reps, stop and get more »

    CONTINUE READING
  • Fri.10.14.16

    By CoachBo | In WOD | on October 13, 2016

    Warmup: ROM drills, dynamic stretches, 10 back squats with bar, 10 push-ups, 400 m run Pick a station…. 2 minutes work at each station; 1 minute rest/transition 3 rounds Max calorie row Front squat (95#/65#) Ball slams Sit ups Hand Release Push-ups 100m Runs Cooldown: Roll out and stretch

    CONTINUE READING
  • Sun.10.2.16

    By CoachBo | In WOD | on October 1, 2016

    Warmup: ROM drills, dynamic stretches 500m Row WOD: 2 min plank 45 sec side plank, each side 25 Pull-ups 25 WTD sit ups (at least 10#) 25 dive bombers 50 cal row 50 hand release push-ups 50 GHD Back extensions 75 leg levers 75 arm haulers 75 knees to elbows in side plank, each side more »

    CONTINUE READING
  • Sat.9.17.16

    By CoachBo | In WOD | on September 16, 2016

    Warmup: ROM drills, dynamic stretches, 10 back squats with bar, 10 push-ups, 400 m run WOD: Circuits 2 minutes work for each exercise; 1 minute rest/transition 3 rounds Max calorie row Back squat (95#/65#) Ball slams Sit ups Hand Release Push-ups 100m Runs Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.5.18.16

    By CoachBo | In WOD | on May 17, 2016

    **Remember to register for Murph. We’ll do the workout at 10am Monday, May 30th. If you want your shirt in time for the event, please register by Thursday, May 19th. https://themurphchallenge.com/register/** Warmup: ROM drills, dynamic stretches, junkyard dog Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: Every minute on more »

    CONTINUE READING
  • Fri.5.13.16

    By CoachBo | In WOD | on May 12, 2016

    Warmup: ROM drills, dynamic stretches, 10 Push Press, 10 push-ups, 400 m run Pick a station…. 2 minutes work at each station; 1 minute rest/transition 2 rounds Max calorie row Push Press or Push Jerk (75#/45#) Ball slams Sit ups Hand Release Push-ups 25m Shuttle Runs Cooldown: Roll out and stretch

    CONTINUE READING
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