Saturday WOD 7/1/17
Warm Up: Tabata: Burpees Jumping Lunges Push Ups Kip Swings WOD: 4 Rounds For Time: 30 Calorie Row 20 Push Press (75/55) 10 Front Squats (75/55) 2 Rope Climbs (5:1 Pull Ups or ring rows)
Month: June 2017
Friday WOD 6/30/17
Warm Up: 2 Rounds: 10 Jumping Squats 10 KB Swings 10 Broad Jumps 10 Med Ball Cleans Strength: Power Clean 3-3-3-3-3 WOD: 3 Rounds For Time: 12 Goblet Lunges (53/35) 9 Toes to bar 6 Handstand Push Ups
Thursday WOD 6/29/17
Warm Up: Tabata: Feet to Hands Lunges V-Ups Lateral Hurdle Jumps Skill Work: Technique Thursday Take 15 min to work on Toes to Bar. If you have T2B, try strict T2B. WOD: 6 min AMRAP: 12 KB Swing (53/35) 12 …
Wednesday WOD 6/28/17
Warm Up: Tabata: Mountain Climbers Air Squats Dumbbell Press Jerk Balance Strength: Split Jerk 2-2-2-2-2 WOD: With an 8 minute Clock: Buy In: 500m Row Then with remaining time, AMRAP: 5 Right Arm KB Shoulder to OH (53/35) 5 Left …
Tuesday WOD 6/27/17
Warm Up: 2 Rounds: 40ft High Knees 10 Push Ups 40ft Butt Kickers 10 OH Squats 40ft High Skips 10 Hollow Rocks WOD: Main Site WOD 170512 20 min AMRAP: 400m Run 20 Sit Ups* 10 OH Squats (95/65) …
Monday WOD 6/26/17
Warm Up: 2 Rounds: 40ft Bear Crawl 10 Split Squats 10 Inchworm Push Ups 10 Single Leg Deadlifts Strength: Deadlift 5-5-5-5-5 WOD: 3 Rounds For Time: 10 Hang Cleans (135/95) 8 Shoulder to OH (135/95) 6 Bar Facing Burpees
Saturday WOD 6/24/17
Warm Up: Tabata: Feet to Hands Goblet Squats Push Ups Lateral Hurdle Jumps WOD: Granite Games WOD 5 For Time: 60 Calorie Row 80 Wall Balls (20/14) 100 Double Unders (1:1 singles) 40 Calorie Row 60 Wall Balls 80 Double …
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
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 …