Warm up- 30 Cals 8/8 Spiderman Lunges 10/10 Lateral Lunges Inchworm + Push-ups (5, 4, 3, 2, 1 push-ups) 10/10 Arm Circles (forward/backward) 10/10 Arm Pretzels 10/10 Shoulder Rolls (forward/backward) 10/10 Wrist Circles Then… 1) 5 Dip and Drive 2) 5 Dip Drive Elbows High 3) 5 Muscle Snatch 4) 5 Overhead Squat 5) 5 […]
Warm up- 3 rounds :45 Row :15 Rest :45 Jump rope (:30 single unders and :15 double under practice) :15 Rest :45 5 Push ups + bear crawl :15 Rest *Start at any movement. 2 rounds :45 Box shoulder stretch :30 Bar hang WOD- 15 Min Cap For Time: 1000m Row 100 Double unders 50 […]
Warm up- DROM Running Drills WOD- 2-Mile Run *If you do not have a sub 10 mile time, sub to 1.5 Mile run for time. Skill- Box Squats 5 Sets of 3 Post WOD- 3 Sets 3 Strict weighted Pull ups 10 Ring Rows Tweet
Warm up- 2 rounds 1:00 Row/AB/Ski 15 Band pull-aparts 10 Sit ups 10 Goblet squats with 0:02 pause in the bottom 0:30/0:30 Band front rack stretch Skill- Every 2:00 for 5 sets: 3 Front Squats *Build to a heavy 3 WOD- 20 Min EMOM Minute 1: 15/12 Cal Row Minute 2: 15 Wall Balls Minute 3: […]
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