WOD
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Category: WOD
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Tuesday February 6th, 2018

Warm up- 1) 3 minutes: row, bike, jog, or jump rope. Increase pacing each minute 2) 2 Rounds 30 second hands on box shoulder Stretch 10 Sprinter hammy to samson 10 DB single arm OH lunge walk 10 Spiderman 15 Arm Cirlces Skill- Every 2 Mins for 12 Mins (6 Sets) Back Squat Set 1 = […]

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Monday February 5th, 2018

Warm up- 1) Pigeon Stretch, 60 seconds/side 2) 2 Rounds 10 Single Kettle bell Dead lift 10 second Hollow Hold 10 Russian Swings 10 second Hollow Hold 10 Goblet Squats 10 second Hollow Hold *Empty BB Prep Skill- Emom for 6 Minutes (6 sets) Clean & Jerk x 1 Rep Set 1 @ 75% Set […]

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Friday February 2nd, 2018

Warm up- 10 x Spiderman Lunges (Each Side) 10 x Lateral Lunges Inchworm + Push up (5-4-3-2-1 Push ups) 10 x Windmills 10 x Arm Circles 10 x Arm Pretzels 10 Shoulder Rolls (Forward/Backward) 10 Wrist Circles Then: 2 rounds with an empty BB 3 Hang Muscle Snatches 3 Back Squat 3 Good Mornings 3 […]

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Category: WOD
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Thursday February 1st, 2018

Recovery Day!! Then prepare for Friday 🙂 Warm up- DROM- Coach Led WOD- In teams of 2: 40 Min AMRAP 100 Cal Row 100 Cal Bike 100 Cal Ski *Accumulate 600 Sit ups within the 40 Minutes *Switch however you would like, Score is total Calories!! Post WOD- Spend time on movements to prepare for […]

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