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Category: WOD
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Monday April 2nd, 2018

Warm up- 3 Min Row/Bike/Ski 8/8 Spiderman lunges 10/10 Lateral lunges Inchworm + push-ups (5, 4, 3, 2, 1 push-ups) 10/10 Single Arm DB Push Press 10 BB Good Mornings Skill- Every 2:00 for 5 Sets 3 Deadlifts *Do not go to max weight. Sets 1-2 are building up to heaviest working sets. *Keep 1-2 […]

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Category: WOD
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Thursday March 29th, 2018

Warm up- DROM or Dodgeball WOD- Teams of 3: 15 Min AMRAP Max Cal Row -Rest 1 Min- 15 Min AMRAP Max Cal AB -Rest 1 Min- 15 Min AMRAP Max Cal Ski Post WOD- 3 Rounds 1 Min Plank 1 Min Side Plank R/L 2:00 Wall Sit Tweet

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Category: WOD
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Wednesday March 28th, 2018

Warm up- 100m Run 25 air squats 100m Run 10 push-ups 100m Run 10 Good mornings (no weight with air) 100m Run 10 Burpees Followed by… (Use an empty bar except for the pass throughs) 5  pass throughs (use a pvc) 5 Dip and drive 5 Elbows high 5 High hang muscle snatch 5 Hang […]

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Category: WOD
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Tuesday March 27th, 2018

Warm up- 3 Rounds 15/12 Cals of your choice 10 Sit ups 5/5 Single Leg KB Deads 10 BB Good Mornings :20 Bar Hang *Prep for WOD WOD- 17 Min Cap 3 Rounds for time: Run 400 meters 21 Toes to Bar 12 Deadlifts (275/185) *Row if the cold scares you 🙂 Post WOD- 3 […]

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