Wednesday WOD 4/19/17
Warm Up: 2 Rounds: 10 Mountain Climbers 10 Air Squats 10 DB Strict Press (single arm) 10 Kip Swings 30 Second Handstand Hold Strength: Push Press 5-3-3-1-1-1 WOD: 3 Rounds For Time: 15 OH Squats (115/75) 10 Toes to Bar
Month: April 2017
Tuesday WOD 4/18/17
Warm Up: Tabata: Jumping Lunges Single Leg V-Ups Push Ups KB Swings WOD: 5 min AMRAP: max reps DB Burpee Box Step Ups (50/35, 24/20) 3 min rest, then… 5 min AMRAP: Max reps DB Ground to OH (50/35) (one …
Monday WOD 4/17/17
Warm Up: Tabata: Double Unders Single Leg Deadlifts Hollow Rocks Split Squats Strength: Front Squat 3-3-3-3-3 WOD: 9 min AMRAP: 10 Push Jerks (135/95) 30 DU’s (2:1 Singles) 100m Sprint This is a repeat WOD from February 3rd 😉
Saturday WOD 4/15/17
Warm Up: 2 Rounds: 100m Jog 10 Push Ups 40ft Walking Lunges 10 Leg Lifts 40ft Butt Kickers 10 Toes to Bar WOD: 4 Rounds For Time: 400m Run 20 Wall Balls (20/14) 2 Rope Climbs
Friday WOD 4/14/17
Warm Up: Tabata: Jumping Squats Side Plank Windmill KB Swings Kip Swings Strength: Hang Power Snatch 2-2-2-2-2 WOD: 7 min AMRAP: 12 KB Swings (70/53) 9 Toes to Bar 6 Pistols
Thursday WOD 4/13/17
Don’t forget we have Yoga tonight at 6:30 🙂 Warm Up: 2 Rounds: 10 Feet to Hands 10 Goblet Squats 10 Hollow Rocks 10 Single Leg Deadlifts WOD: 5 Rounds For Max Reps: 45 seconds Max Air Squats 15 second …
Wednesday WOD 4/12/17
Warm Up: 2 Rounds: 10 Jumping Lunges 10 Push Ups 10 T2B 4 Wall Walks Strength: Strict Press Warm up to 80% of your 1RM strict press and maintain that weight for 4 sets of 2 reps WOD: 5 min …
Tuesday WOD 4/11/17
Warm Up: 2 Rounds: 40 ft Walking Lunge 10 Hollow Rocks 40ft Bear Crawl 10 Air Squats 40ft Frankenstein Walk WOD: For Time: 2-4-6-8-10-12-14-16-18-20 reps of: Calorie Row Burpees over the Rower
Monday WOD 4/10/17
Warm Up: Tabata: Mountain Climbers Snatch Grip Strict Press (behind the neck) OH Squats Kip Swings Strength: OH Squat 5-5-5-5-5 WOD: For Time: 12-9-6-3 reps of: Power Cleans (155/105) Pull Ups
Saturday WOD 4/8/17
Warm Up: Tabata: Mountain Climbers Air Squats Plank Hold Single Leg Deadlifts WOD: 4 Rounds For Time: 10 Push Press (115/75) 10 KB Swings (70/53) 500m Row 1 minute rest