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Category: WOD
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Friday July 28th, 2017

Warm up- 1.) Tabata SU’s or DU’s 2.)  2 Rounds 3 Way Raise (7 reps at each position) 10 Dynamic Calf Stretch/Side 10 PVC Overhead Squats 10 PVC Sotts Press Skill- E2MOM for 12 Mins (6 sets) Snatch x 2 reps Sets 1-2 @ 70% of 1RM Snatch Sets 3-4 @ 75% Sets 5 @ 80% […]

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Category: WOD
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Thursday July 27th, 2017

Warm up- 1) Shoulder Prep Warm-up 1 + Lunges 10 Arm circles Front (start small and build to 10 full ROM) 10 Arm Circles Back (start small and build to 10 full ROM) 10 Lunges 10 Side to Side Arm Swings 10 Criss Cross Arm Swings per side 10 Up and Back Arm Swings 10 […]

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Wednesday July 26th, 2017

Warm up- Joint Prep Running Drills WOD- A.) 0-15 Mins… 3 Rounds  500m Row 400m Run B.) 15-30 Mins… 3 Rounds 30/20 Cal Bike 20 Russian Swings 70/53 10 Pull-ups C.) 30-35 Min: Max Effort Wall Balls 20/14 *Clock Stops at 35. If you finish anything early you get a rest. *Score is Wall Balls […]

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Tuesday July 25th, 2017

Warm up- 1) 2 Rounds 60 Single Unders 3 Inchworms with Push-up 3/3 Half Turkish Get-ups 2/2 Turkish Get-ups 2.) Prep For Workout WOD- “Dallas 5” 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155/105 lb. 7 box jumps, 24/20-in. box Then, 5 minutes of: Turkish get-ups, 40/30-lb. dumbbell Then, 5 minutes of: […]

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