Comments: 0
Category: WOD
Read More

Friday December 29th, 2017

Warm up- 2 Rounds: 10 Cal Bike/ski/row 15 seconds/side Samson Stretch 10 Overhead Squats (PVC) 10 Sit-Ups 10 Band Good Mornings 10 Pull Ups (sub a band if needed) 10 Dips or Push-ups Skill- Every 2 Mins for 16 Mins (8 sets) Back Squat x 2 Reps Set 1 @ 75% Set 2 @ 80% […]

Comments: 0
Category: WOD
Read More

Thursday December 28th, 2017

Warm up- 2 Min Row/Bike/Jog/Ski Joint Prep Spend a few Minutes with an empty BB Skill- EMOM for 8 Minutes (8 Sets) Clean and Jerk x 1 Rep Sets 1-2 @ 75% Sets 3-4 @ 80% Sets 5-6 @ 85% Sets 7-8 @ 90% WOD- Open workout 17.4 in team of 2: with Assault Bike […]

Comments: 0
Category: WOD
Read More

Wednesday December 27th, 2017

Warm up- 2 Min ROW/Bike/Ski/ Easy Dynamic Mobility 10 Lying Leg Hamstring Stretch 10 Rollover V-sits 10 Lying Leg Crossovers 10 Scorpions 10 Calf Stretch WOD- EMOM 5 Minutes: Choose Row/Ski/Bike :30 @ 70-80% :30 @ 20-30% EMOM 5 Minutes: :20 @ 80-90% :40 @ 20-30% EMOM 5 Minutes: :10 @ 100% :50 @ 20-30% […]

Comments: 0
Category: WOD
Read More

Tuesday December 26th, 2017

Warm up- 1.) 2 Min Row/bike/jog/ski/jump rope 2.) Joint Prep + 10 PVC Pass Throughs + 10 PVC OHS 3.) Spend a few minutes snatching an Empty BB Skill- Every :90 for 15 Mins (10 Sets) Snatch x 1 Rep Sets 1-2 @ 70% Sets 3-4 @ 75% Sets 5-6 @ 80% Sets 7-8 @ […]

Social Widgets powered by AB-WebLog.com.