Wednesday WOD 8/9/17
Warm Up: Tabata: Mountain Climbers Air Squats Side Plank Bottoms Up KB Press Strength: Strict Press 3-3-3-3-3 WOD: For Time: 400m Run 100 Double Unders (2:1 singles) 50 Sit Ups 40 KB Swings (53/35) 30 Box Jumps (24/20)
Author: Kristy Park
Tuesday WOD 8/8/17
Warm Up: 2 Rounds: 40 ft Crab Walk 10 Jumping Lunges 10 DB Press 10 Kip Swings WOD: 3 Rounds For Time: 2 Rounds of Cindy 1 Round of DT 1 Round of Cindy = 5 Pull Ups 10 Push …
Monday WOD 8/7/17
Warm Up: Tabata: Burpees Banded Side Step Reverse Lunges Goblet Squats Strength: Front Squat 5-5-5-5-5 WOD: 9 min AMRAP: 100m Suitcase Carry (53/35) 10 Burpees 10 KB Shoulder to OH (53/35)
Saturday WOD 8/5/17
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook …
Friday WOD 8/4/17
Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Banded Side Steps (each direction) 10 Goblet Squats 10 Lateral Lunges Strength: Back Squat 3-3-3-3-3 WOD: 8 min AMRAP: 8 Broad Jumps 12 Front Rack KB Lunge (53/35, single KB) 24 …
Thursday WOD 8/3/17
Warm Up: 2 Rounds: 20 Mountain Climbers 10 Push Ups 20 Second Plank Hold 10 Jumping Squats Skill Work: Technique Thursday: Take 15 minutes to work on Ring Dips. This includes strict, kipping, wieghted, static holds on rings, negatives, or …
Wednesday WOD 8/2/17
Warm Up: 2 Rounds: 40 ft Bear Crawl 10 Bottoms Up KB Press 10 KB Swings 30 Second Handstand Hold Strength: Push Press 2-2-2-2-2 WOD: 3 Rounds For Time: 300m Row 20 Push Press (95/65) 40 Double Unders (2:1 singles)
Tuesday WOD 8/1/17
Warm Up: Tabata: Jumping Squats Single Arm KB Swings Atomic Sit Ups Single Arm DB Press WOD: 6 min AMRAP: 12 Wall Balls (20/14) 12 Alternating DB Snatches (55/35) 3 min Rest 4 min AMRAP: 8 Wall Balls (20/14) 8 …
Monday WOD 7/31/17
Warm Up: 2 Rounds: 10 Jumping Lunges 10 Push Ups 10 Single Leg Deadlifts 10 Banded Good Mornings Strength: Deadlift 3-3-3-3-3 WOD: 6 min AMRAP: 2-4-6-8-10…etc. reps of: Hang Power Cleans (185/125) Handstand Push Ups
Saturday WOD 7/29/17
Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Jumping Lunges 40 ft Broad Jumps 10 Hollow Rocks 40 ft Bear Crawl WOD: 7 Rounds For Time: 20 Lunges 10 Push Ups 20 Sit Ups 10 Push Ups 20 Air …