WOD
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Category: WOD
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Monday October 2nd, 2017

Warm up- 1.) Joint Prep 2.) 1 Rounds 300m Run 10 Good Mornings 3 Hang Muscle Cleans 3 High Hang Power Cleans 3 Mid Thigh Power Cleans 3 Halting clean Deadlift to power clean 3 Power clean Skill- Every 2 Min. x 10 Rounds 10/7 Cal AB or Row 3 Power Cleans (Climbing) *Start at […]

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Category: WOD
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Friday September 29th, 2017

Warm up- 1.) Tabata SU’s or DU’s 2.) 2 Rounds :30 Spider man stretch/side 15 Squats (Round 1 AS, Round 2 Empty BB Back Squats) :30 Hands on box shoulder stretch :15 HS Hold + 5 Empty BB Press Skill- 2 RM Back Squat WOD- “C2B Jackie” 1,000m Row 50 Thrusters 45/35 30 C2B Pull […]

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Thursday September 28th, 2017

Recovery Day!!! Warm up- Dodge Ball 1st Time you get hit 5 Burpees 2nd: 10 AS 3rd: 100m Run 4th: You’re out!! WOD- Teams of 3: 10 Min AMRAP -Cals Assault Bike Immediately into: 10 Min AMRAP -Cals Rowing Immediately into: 10 Min AMRAP -Cals Ski Erg *Score is all combined Calories Post WOD- 3×1 […]

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Category: WOD
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Wednesday September 27th, 2017

Warm up- Move with a purpose, Build a sweat and get to the WOD 3 Rounds 20 Mountain Climbers 50ft High knees 20 Mountain Climbers(Feet outside hands) 50ft Butt kickers Then: 10 Rollover V-sits 10 Lying Leg Crossovers 10 Lying Hamstring Stretch 10 Sprinter Hammy to Samson 10 Scorpion :30 Plank 10 Boot Strappers Prep […]

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