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WOD

19
Aug

08.19.17

Make up Strength/Skill WOD: with a partner 1 partner needs to complete a full round before switching 8:00 AMRAP 8 thrusters 115/75 4 TTB or...
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18
Aug

08.18.17

Warm Up: Row/Run/Bike 400m then 2 rounds of: 10x lateral cross over step ups 10x squat jumps 10x empty bar behind the neck push press...
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10
Aug

08.10.17

Warm Up: 500 Meter Row (slow) or 15 Calorie Bike (slow) into… 2 Rounds: 1-3 Strict Pull-Ups 9 Wall Squats 12 Alternating Spidermans (6/side) 15...
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7
Aug

08.07.17

Warm Up: Foam roll thoracic spine Foam roll quads Banded shoulder distraction stretch x :30 each side Banded hip flexor stretch x :30 each side...
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4
Aug

08.04.17

Warm Up: Trap LaCrosse ball smash x 1:00 each side Foam roll thoracic spine x 1:00 Wrist stretches each position x :30 Banded hip flexor...
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3
Aug

08.03.17

Warm Up: 2 rounds with light KB 10 around the worlds each direction- circle the KB around your body clockwise then counter clockwise 10 single...
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2
Aug

08.02.17

Warm Up: 2:00 bike/row/run 2 easy rounds of: 10 hollow rocks 10 kneeling unilateral strict press with DB each side- knee in a lunge position,...
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1
Aug

08.01.17

Warm Up: 3:00 bike/run/row/bball then… 2 Sets – On the 3:00: 10 Romanian Deadlifts with empty bar or light weight 25 Low Banded Rows- secure...
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31
Jul

07.31.17

Warm Up: Foam roll quads, lats, and thoracic spine x 2:00 Front rack stretch x 1:00 (child’s pose with shoulder variation- hands behind neck) Wrist...
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29
Jul

07.29.17

Make up Strength/Skill With a partner complete the following: Amrap 20: 50 double unders 40 goblet squats (53/35) 30 KB swings (53/35) 20 burpees 100m...
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27
Jul

07.27.17

Warm Up: 500 Meter Row (slow) or 15 Calorie Bike (slow) into… 2 Rounds: 3 Strict Pull-Ups 9 Wall Squats 12 Alternating Spidermans (6/side) 15...
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24
Jul

07.24.17

Warm Up: 500 Meter Light Row into… 2 Sets: 10 GHD Sit-Ups or Abmat sit ups 10 Supermans 10 Alternating Spiderman and Reach 10 Calorie...
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20
Jul

07.20.17

Warm Up: 3:00 row/run/bball/bike LaCrosse ball smash traps x 1:00 each side Foam roll thoracic area x 1:00 Couch stretch x 1:00 each side Primer:...
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