Call Us: (612) 226-8720

WOD

14
Dec

12.14.17

Warm Up: 400m row or bike 1:00 jump rope :30 mini-band monster walk 1:00 jumping jacks :30 banded glute bridges :30 clam shells Barbell Warmup...
Read More
7
Dec

12.07.17

Warm Up: 400 Meter Light row or bike into: 2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach...
Read More
4
Dec

12.04.17

Warm Up Jump rope 1:00 5 inchworms 10 slow and controlled RDLs with empty barbell Skaters :30 5 inchworms 10 slow and controlled OHS with...
Read More
30
Nov

11.30.17

Warm Up: Dynamic warm up of lengths of 1. walking lunges with arms overhead- forward and reverse lunges 2. figure 4 squat- ankle over the...
Read More
25
Nov

11.25.17

Make up Strength/Skill Mobility: PVC platter drill Partner stability drills with bands band squats (lower)- band around the knees band squats (upper)- band around back...
Read More
14
Nov

11.14.17

Warm Up: Jump rope 1:00 5 inchworms 10 slow and controlled RDLs with empty barbell Skaters :30 5 inchworms 10 slow and controlled OHS with...
Read More
13
Nov

11.13.17

Warm Up: 2:00 light row or bike 16 Medicine Ball Squats 8 Rotational Medicine Ball Throws/side 8 tall to half kneeling get ups with MB-...
Read More
1 2 3 18