Friday WOD 6/23/17
Warm Up: Tabata: Burpees Banded Side Steps OH Squats Kip Swings Strength: Snatch 1-1-1-1-1-1 WOD: 8 min AMRAP: 10 Pull Ups 10 KB Swings (70/53) 100m Run
Author: Kristy Park
Thursday WOD 6/22/17
Warm Up: Tabata: Tuck Jumps Atomic Sit Ups Push Ups Lateral Hurdle Jumps Skill Work: Technique Thursday Take 15 min to work on Jumping Rope. Including proper positioning and technique for singles, doubles and triples. WOD: 4 Rounds For Reps: …
Wednesday WOD 6/21/17
Warm Up: 2 Rounds: 10 Reverse Burpees 10 Banded Side Steps (each direction) 10 Goblet Squats 10 Single Leg Deadlift Strength: Front Squat 5-5-3-3-1-1-1 WOD: 4 min AMRAP: 15 Thrusters (95/65) 10 Burpees Rest 3 min 3 min AMRAP: 10 …
Tuesday WOD 6/20/17
Warm Up: 2 Rounds: 40ft Bear Crawl 10 Single Leg Deadlifts 10 Barbell Rows 10 KB Swings WOD: “Rowing Randy” 3 Rounds For Time: 25 Power Snatches (75/55) 500m Row Cash Out: Core Tabata: Hollow Rocks Russian Twists Sit Ups …
Monday WOD 6/19/17
Warm Up: Tabata: Mountain Climbers Jumping Squats Side Plank DB Press Strength: Push Press 4-4-4-4-4 WOD: 3 Rounds For Time: 10 Reverse Front Rack Lunges (95/65) 15 Push Ups 20 Box Jumps (24/20)
Saturday WOD 6/17/17
Warm Up: Tabata: Feet to Hands Behind the Neck Press Kip Swings OH Squats WOD: Granite Games WOD 3 Beginning on a 4-minute clock: 2 Rounds: 12 OH Squats (95/65) 12 Toes to Bar If completed before 4 minutes, add …
Friday WOD 6/16/17
Warm Up: 2 Rounds: 10 KB Swings 10 Drop Squats 10 Broad Jumps 10 Jerk Balances Strength: Clean & Jerk 1-1-1-1-1-1 WOD: Granite Games WOD 2 6 min AMRAP: 6 Deadlifts (225/155) 6 Bar Facing Burpees Over Bar
Thursday WOD 6/15/17
Warm Up: Tabata: Burpees Split Squats Atomic Sit Ups Single Leg Deadlift Skill Work: Technique Thursday Take 15 min to work on pistols,including all scales and modifications. If you have them work to a 1RM for each leg with either …
Wednesday WOD 6/14/17
Warm Up: Tabata: Mountain Climbers Dumbbell Press Side Plank Windmills Single Arm KB Swing (to eye level) Strength: Strict Press *Warm up to 65% of your 1RM and maintain that weight for 4 sets of 5 reps WOD: 3 Rounds …
Tuesday WOD 6/13/17
Warm Up: 2 Rounds: 40ft Crab Walk 10 Jumping Lunges 10 Push Ups 10 KB Swings WOD: “DT” 5 Rounds For Time: 12 Dealifts (155/110) 9 Hang Cleans 6 Shoulder to OH