Monday WOD 9/4/17
Don’t forget we only have one class today at 9am. We will be closed the rest of the day. Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Jumping Lunges 40 ft Bear Crawl 10 Kip Swings 40 ft High …
Year: 2017
Saturday WOD 9/2/17
Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Air Squats 40 ft High Skips 10 Push Ups 40 ft Butt Kickers 10 Hollow Rocks WOD: For Time: 500m Row 50 OH Walking Lunges (45/25# plate) 50 Sit Ups 400m …
Friday WOD 9/1/17
Warm Up: 2 Rounds: 40 ft Crab Walk 10 Banded Side Steps (each direction) 10 OH Squats 10 BTN Strict Press Strength: Hang Snatch 2-2-2-2-2 WOD: 8 min AMRAP: 15 Wall Balls (20/14) 10 Burpees 5 Pull Ups
Thursday WOD 8/31/17
Don’t forget we have Yoga tonight at 6:30 🙂 Warm Up: Tabata: Jumping Squats Push Ups Side Plank Pull Ups Skill Work: Technique Thursday: Take 15 minutes to work on Ring Dips. This includes strict, kipping, wieghted, static holds on …
Wednesday WOD 8/30/17
Warm Up: 2 Rounds: 10 Feet to Hands 10 KB Swings 10 Banded Side Steps 10 Split Squats Strength: Back Squat 10-8-6-4-2 WOD: 7 min AMRAP: 5 Box Jumps (30/24) 3 Power Cleans (225/155)
Tuesday WOD 8/29/17
Warm Up: Tabata: Mountain Climbers Goblet Squats Lateral Hurdle Jumps DB Strict Press WOD: 14 min EMOM: Odd: 10 DB Thrusters (50/35) Even: 50 Double Unders (1:1 singles) Cash Out: Tabata: Handstand Hold Sit Ups *Alternate 2 rounds of 20 …
Monday WOD 8/28/17
Warm Up: 2 Rounds: 10 Jumping Lunges 10 Push Ups 10 Single Leg Deadlifts 10 Banded Good Mornings Strength: Deadlift 2-2-2-2 Build to 80% of your 1RM deadlift and maintain that weight for 4 sets of 2 reps WOD: 4 …
Saturday WOD 8/26/17
Warm Up: 2 Rounds: 40 ft Bear Crawl 10 Air Squats 40 ft High Skips 10 Kip Swings 40 ft Broad Jumps 10 DB Press WOD: Skittles WOD For Time: Complete the movements and reps for the skittles you …
Friday WOD 8/25/17
Warm Up: 2 Rounds: 10 Jumping Lunges 10 Banded Side Steps (each direction) 10 KB Swings 10 Goblet Squats Strength: Pause Front Squat 2-2-2-2 *Build to 75% of your 1RM and maintain for all 4 sets WOD: 9 min AMRAP: …
Thursday WOD 8/24/17
Warm Up: Tabata: Mountain Climbers Lunges Push Ups Kip Swings 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 the …