Friday WOD 4/7/17
Warm Up: Tabata: Burpees Hollow Rocks Banded Side Steps Drop Squats Strength: Clean 1-1-1-1-1-1 WOD: 7 min AMRAP: 14 Front Rack Lunges (115/75) 7 Hang Power Cleans 7 T2B
Month: April 2017
Thursday WOD 4/6/17
Don’t forget we have Yoga at 6:30 tonight 🙂 Warm Up: 2 Rounds: 10 PVC or Band Pass Thrus Bear Crawl Length of Rig 10 OH Squats Broad Jump Length of Rig 10 Push Ups WOD: 20 min AMRAP: 400m …
Wednesday WOD 4/5/17
Warm Up: Tabata: Feet to Hands Air Squats Side Plank Windmill Push Ups Strength: Split Jerk 1-1-1-1-1-1 WOD: For Time: 30-20-10 reps of: KB Swings (53/35) Sit Ups *100m Run after each round
Tuesday WOD 4/4/17
Warm Up: Tabata: Mountain Climber Med Ball Thrusters Kip Swings Single Leg Deadlifts WOD: “Jackie” For Time: 1000m Row 50 Thrusters (45) 30 pull-ups
Monday WOD 4/3/17
Warm Up: Tabata: Jumping Lunges Atomic Sit Ups Banded Side Steps Goblet Squats Strength: Back Squat 5-5-5-5-5 WOD: 3 min AMRAP: 30 Wall Balls (20/14) Max reps Toes to Bar 2 min Rest 3 min AMRAP: 25 Burpees Max reps …