Friday WOD 7/28/17
Warm Up: 2 Rounds: 40 ft Crab Walk 10 Split Squats 10 Banded Side Steps 10 BTN Presses Strength: Snatch Balance 2-2-2-2-2 WOD: 8 min AMRAP: 100m Run 10 Hang Power Snatch (95/65) 2 Rope Climbs (5:1 pull ups or …
Author: Kristy Park
Thursday WOD 7/27/17
Warm Up: Tabata: Mountain Climbers Lunges Kip Swings Single Leg Deadlifts Skill Work: Technique Thursday: Take 15 minutes to work on Rope Climbs. This includes all scales, different leg wraps and foot postioning, proper technique for regular climbs and legless …
Wednesday WOD 7/26/17
Happy Birthday Lisa!! Warm Up: 2 Rounds: 10 Drop Squats 10 Banded Side Steps (each direction) 10 KB Swings 10 Broad Jumps Strength: High Hang Clean 1-1-1-1-1-1 WOD: 6 min AMRAP: 2-4-6-8-10…etc. reps of: Toes to Bar Wall Balls (20/14)
Tuesday WOD 7/25/17
Warm Up: Tabata: Feet to Hands Jumping Lunges Bottoms Up KB Press High Skips WOD: 5 Rounds on 3 min: 10 Push Jerks (135/95) 10 Bar Facing Burpees 200m Run *If you finish the round before the 3 min up, …
Monday WOD 7/24/17
Warm Up: 2 Rounds: 10 Goblet Squats 10 Banded Side Steps (each direction) 10 Single Leg Deadlifts 10 Med Ball Cleans Strength: Front Squat 3-3-3-3-3 WOD: 4 Rounds For Time: 10 OH Squats (95/65) 30 Double Unders (2:1 singles) 10 …
Saturday WOD 7/22/17
Warm Up: 2 Rounds: 40 ft Crab Walk 10 Kip Swings 40 ft Walking Lunge 10 Ring Rows WOD: Row’d Royalty Plus WOD 3 14 min AMRAP: 1000m Row 10 Chest to Bar Pull Ups 800m Row 20 Chest to …
Friday WOD 7/21/17
Warm Up: 2 Rounds: 40 ft Bear Crawl 10 Bottoms Up KB Press 10 Jumping Lunges 10 Strict Press Strength: Push Jerk 2-2-2-2-2 WOD: 8 min AMRAP: 8 Power Cleans (155/105) 16 Air Squats 32 Sit Ups
Thursday WOD 7/20/17
Warm Up: Tabata: Burpees Hollow Rocks Air Squats Kip Swings Skill Work: Technique Thursday Take 15 min to work on Toes to Bar. If you have T2B, try strict T2B. WOD: 14 min AMRAP: 20 KB Swings (53/35) 80 ft …
Wednesday WOD 7/19/17
Warm Up: Tabata: Mountain Climbers Jumping Squats Plank Hold Dumbbell Press Strength: Aint Nothin’ like a Thruster Party 12 min EMOM: 0:00-3:00: 4 reps @75%1RM 3:00-6:00: 3 reps @80%1RM 6:00-9:00: 2 reps @85%1RM 9:00-12:00: 1 rep @90%1RM *take from rack …
Tuesday WOD 7/18/17
Warm Up: Tabata: Feet to Hands Atomic Sit Ups Jumping Lunges Single Leg Deadlifts WOD: 16 min EMOM: Odd: 5 Deadlifts (225/155) Even: 12 Burpees *You should have at least 45 seconds of rest each minute. Weight for Deadlifts should …