Friday WOD 10/6/17
Warm Up: 2 Rounds: 40 ft Crab Walk 10 OH Squats 10 Snatch Balances 10 Broad Jumps Strength: Snatch Complex 1 Snatch + 1 Hang Snatch *Find a 1RM for the complex WOD: 8 min AMRAP: 30 Sit Ups 20 Box …
Category: WOD
Thursday WOD 10/5/17
Don’t forget we have Yoga tonight at 6:30pm 🙂 Warm Up: 2 Rounds: 40 ft High Knees 10 Feet to Hands 40 ft Butt Kickers 10 Hollow Rocks 40 ft Walking Lunges 10 Kip Swings Skill Work: Technique Thursday Take …
Wednesday WOD 10/4/17
Warm Up: Tabata: Mountain Climbers Air Squats Side Plank Bottoms Up KB Press Strength: Strict Press 5-5-5-5-5 WOD: 3 Rounds For Time 50 Double Unders (2:1 singles) 10 Clean and Jerks (135/95)
Tuesday WOD 10/3/17
Warm Up: Tabata: Jumping Lunges Plank Hold Push Ups Reverse Burpees WOD: 3 Rounds For Max Reps: 1 min Max Calorie Row 1 min Rest 1 min Max Ring Dips 1 min Rest 1 min Max Pistols 1 min …
Monday WOD 10/2/17
Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Banded Side Steps (each direction) 10 Goblet Squats 10 Single Leg Deadlifts Strength: Front Squat 5-5-5-5-5 WOD: 7 min AMRAP: 10 Power Snatches (115/75) 10 Burpees Over the Bar
Saturday WOD 9/30/17
Warm Up: 2 Rounds: 10 Feet to Hands 10 Jumping Squats 10 Single Leg Deadlifts 10 Kip Swings WOD: Chest to Bar “Jackie” For Time: 1000m Row 50 Thrusters (45/35) 30 Chest to Bar Pull Ups
Friday WOD 9/29/17
Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Drop Squats 10 Banded Side Steps 10 Med Ball Cleans Strength: Clean 1-1-1-1-1-1 WOD: Team Series WOD 5 Complete as many reps as possible in 10 minutes of: 3 Synchronized Burpee …
Thursday WOD 9/28/17
Warm Up: Tabata: Burpees Handstand Hold Hollow Rocks Bottoms Up KB Press Skill Work: Handstand Push Ups Take 10 min to practice all the different handstand push up scales and modifications to find the best one for you for today’s …
Wednesday WOD 9/27/17
Warm Up: Tabata: Mountain Climbers Lunges Side Plank Windmill DB Strict Press Strength: Split Jerk 2-2-2-2-2 WOD: 8 min AMRAP: 100m Run 2 Rope Climbs (5:1 pull ups) 30 Double Unders (2:1 singles)
Tuesday WOD 9/26/17
Warm Up: Tabata: Feet to Hands Jumping Squats Push Ups Single Leg Deadlift WOD: For Time: 9-12-15 reps of: KB Swings (70/53) Burpees Rest 1 min, then… 6-9-12 reps of: KB Swings (70/53) Burpees Rest 1 min, then… 3-6-9 reps …