Saturday WOD 7/8/17
Warm Up: 2 Rounds: 40 ft Bear Crawl 10 Jumping Lunges 10 Push Ups 10 Single Leg Deadlift WOD: Row’d Royalty Plus WOD 1 For Time: 500m Row 15 DB Thrusters (50/35) 400m Row 15 DB Thrusters 300m Row 15 …
Month: July 2017
Friday WOD 7/7/17
Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 KB High Pulls 10 V-Ups 10 Scorpions Strength: Hang Power Snatch 2-2-2-2-2 WOD: 8 min AMRAP: 20 OH Walking Lunges (45/25# plate) 10 Toes to Bar 5 Burpees
Thursday WOD 7/6/17
Warm Up: Tabata: Burpees Atomic Sit Ups KB Swings Ring Rows 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 …
Wednesday WOD 7/5/17
Don’t forget there are no morning classes today. We only have a 11:30am, 4:30pm, and a 5:30pm class today. Warm Up: Tabata: Mountain Climbers Jumping Squats Lateral Hurdle Jumps Strict Press Strength: Push Press 3-3-3-3-3 WOD: 3 Rounds For Time: …
Tuesday WOD 7/4/17
Don’t forget we only have a 9am class today. In honor of Independance Day we are doing a Hero WOD to remember someone who made the ultimate sacrifice protecting those in his community. Scott “Scotty” Deem, 31, of San Antonio, …
Monday WOD 7/3/17
Don’t forget we have a modified schedule today. We will only have 8:30am, 11:30am and 5:30pm classes today Warm Up: 2 Rounds: 10 Feet to Hands 10 Banded Side Steps (each direction) 10 Goblet Squats 10 Kip Swings Strength: …