Monday WOD 7/17/17
Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 Banded Side Step (each direction) 10 KB High Pull 10 Scorpions Strength: Snatch 2-2-2-2-2 WOD: 3 Rounds For Time: 200m Run 15 Box Jumps (24/20) 10 Power Snatch (135/95)
Author: Kristy Park
Saturday WOD 7/15/17
Warm Up: Tabata: Feet to Hands KB Swings Hollow Rocks Broad Jumps WOD: Partner WOD For Time: 400m Med Ball Carry (20/14) 100 Double Unders (2:1 singles) 50 Power Cleans (135/95) 50 Shoulder to Overhead 50 Front Squats 50 Med …
Friday WOD 7/14/17
Warm Up: 2 Rounds: 40ft Crab Walk 10 Banded Pass Thrus 10 Single Arm DB Lunges 10 BTN Strict Press Strength: OH Squat 5-3-3-3-1-1-1 WOD: Row’d Roylaty Plus WOD 2 10 min AMRAP: 250m Row 10 Toes to Bar
Thursday WOD 7/13/17
Warm Up: Tabata: Mountain Climbers Goblet Squats Atomic Sit Ups Handstand Hold Skill Work: Technique Thursday Take 15 min to work on Handstand Walk and Handstand Push Ups. Everyone can get better at these so PRACTICE 🙂 WOD: 12 min …
Wednesday WOD 7/12/17
Warm Up: 2 Rounds: 10 Inchworm Push Ups 10 Single Leg V-Ups (each leg) 10 Bottoms Up KB Press 10 Kip Swings Strength: Strict Press 5-3-3-3-1-1-1 WOD: For Time: 12-9-6-3 reps of: Chest to Bar Pull Ups Power Cleans (155/105)
Tuesday WOD 7/11/17
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack. Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a …
Monday WOD 7/10/17
Warm Up: Tabata: Feet to Hands Drop Squats Hollow Rocks Jerk Balance Strength: Clean & Jerk 2-2-2-2-2 WOD: 7 min AMRAP: 14 Wall Balls (20/14) 14 KB Swings (53/35)
Saturday WOD 7/8/17
Warm Up: 2 Rounds: 40 ft Bear Crawl 10 Jumping Lunges 10 Push Ups 10 Single Leg Deadlift WOD: Row’d Royalty Plus WOD 1 For Time: 500m Row 15 DB Thrusters (50/35) 400m Row 15 DB Thrusters 300m Row 15 …
Friday WOD 7/7/17
Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 KB High Pulls 10 V-Ups 10 Scorpions Strength: Hang Power Snatch 2-2-2-2-2 WOD: 8 min AMRAP: 20 OH Walking Lunges (45/25# plate) 10 Toes to Bar 5 Burpees
Thursday WOD 7/6/17
Warm Up: Tabata: Burpees Atomic Sit Ups KB Swings Ring Rows Skill Work: Technique Thursday Take 15 min to work on Pull Ups. This includes working on strict, kipping or weighted Pull Ups. Work ring rows, negatives, isometric holds at …