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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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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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Category: WOD
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Wednesday January 31st, 2018

Warm up- 1) 2 Rounds 20 seconds Single Unders rest 10 seconds 20 seconds of Med Ball Front Squats rest 10 seconds 20 seconds of Single Unders rest 10 seconds 20 seconds of DB Hang Power Snatch (alternating arms) rest 10 seconds 20 seconds of Single Unders rest 10 seconds 20 seconds Dumbbell Goblet Squat […]

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Category: WOD
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Tuesday January 30th, 2018

Warm up- 1) 2 Rounds 1 minute of Jumping Jacks 30 seconds Plank Walk Up 15  Muscle Snatch 45/35 10 Strict Press (empty bar) 5/5 Windmills 5/5 Alt. Lunges Skill- EMOM x 10 Minutes 2 Hang Power Cleans + 1 Power Clean and Jerk (155/105)(135/95)(115/75)(95/65) WOD- Teams of 2: 6 Rounds Each 12 DB Thrusters […]

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