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Mason Twist'S ARCHIVE

  • Mon.10.28.19

    By CoachBo | In WOD | on October 27, 2019

    Warmup:  ROM, dynamic stretches, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 70% of your 1 RM Work: 10 x 3 reps We’re lightening it up so you can focus on DEPTH and TEMPO. 20×1 WOD: 5 Rounds 5 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 30 wtd more »

    CONTINUE READING
  • Mon.8.6.18

    By CoachBo | In WOD | on August 5, 2018

    Warmup:  ROM, dynamic stretches, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 60% of your 1 RM Work: 10 x 3 reps Focus on DEPTH and TEMPO. 20×1 WOD: 5 Rounds 5 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 30 wtd Mason twists Cooldown: 50 arm haulers, roll more »

    CONTINUE READING
  • Mon.6.18.18

    By CoachBo | In WOD | on June 17, 2018

    Warmup:  ROM, dynamic stretches, 500m row, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 60% of your 1 RM Work: 5 x 3 reps, de-load WOD: 3 Rounds 10 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 50 wtd Mason twists Cooldown: 50 arm haulers, roll out shoulders, roll more »

    CONTINUE READING
  • Fri.5.18.18

    By CoachBo | In WOD | on May 17, 2018

    Warmup:  ROM, dynamic stretches, 10 ring rows, 15 KB swings, 4oom run WOD: 3 Rounds 9 Pull-ups 12 Wall balls 18 KB swings 24 Mason Twists 500m Row Cooldown:  roll out and stretch

    CONTINUE READING
  • Sun.4.22.18

    By CoachBo | In WOD | on April 21, 2018

    Warmup: ROM Drills, 10 push ups, 15 squats, 20 good mornings with PVC WOD: 25-20-15-10-5 of KB Swings Wall ball (20/14#) Mason Twists Cooldown:  roll and stretch

    CONTINUE READING
  • Sun.7.30.17

    By CoachBo | In WOD | on July 29, 2017

    Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms   WOD:  3 Rounds for time 10 Jumping lunges 10 Burpees 10 Jumping Squats 20 GHD situps 20 Back Extension 20 Wtd Calf Raises 30 Mason Twists – wtd 30 Wall Balls 30 more »

    CONTINUE READING
  • Wed.7.12.17

    By CoachBo | In WOD | on July 11, 2017

    Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 banded pass throughs, 15 push ups, 500m row Strength: Bench press, de-load Work: 3 x 5 @ 65% of 1 RM 3 rounds: 2 min work; 1 min rest of Mason twist, weighted (10 – 25#) Bear crawl Jump rope/Double Unders Cooldown: banded hip opening stretches, roll more »

    CONTINUE READING
  • Wed.5.24.17

    By CoachBo | In WOD | on May 23, 2017

    Warmup: ROM, dynamic stretches, 15 push ups + knee taps, 500m row Strength: Bench press Warmup to 85% of 1 RM Work: 10 x 3 @ 85% of 1 RM with 60-90 sec rest between sets 3 rounds: 2 min work; 1 min rest of Mason twist, weighted (10 – 25#) Bear crawl Jump rope/Double more »

    CONTINUE READING
  • Mon.1.30.17

    By CoachBo | In WOD | on January 29, 2017

    Warmup:  ROM, dynamic stretches, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 60% of your 1 RM Work: 10 x 3 reps We’re lightening it up so you can focus on DEPTH and TEMPO. 20×1 WOD: 3 Rounds 10 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 50 wtd more »

    CONTINUE READING
  • Wed.11.16.16

    By CoachBo | In WOD | on November 15, 2016

    Warmup: ROM, dynamic stretches, 15 push ups, 500m row Strength: Bench press, de-load Work: 5 x 3 @ 65% of 1 RM 3 rounds: 2 min work; 1 min rest of Mason twist, weighted (10 – 25#) Bear crawl Jump rope/Double Unders Cooldown: banded hip opening stretches, roll out and stretch

    CONTINUE READING
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