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Category: WOD
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Monday May 8th, 2017

Warm up- 1.) Tabata DU’s or SU’s 2.) Shoulder Prep (Coach Led) 20 Band Pull Aparts 15 Ring Rows 15 Box or Bench Dips 10 Kips Skill- (10 Mins) Pushing and Pressing Gymnastics Skill 2x :15 Single Arm High Plank/arm 2x 10 Plate Step ups-Plank Position(Scale up HS Postions) 25 Push Ups on Plate WOD- […]

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Category: WOD
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Friday May 5th, 2017

Warm up- 1.) In teams of 3 Accumulate 2000m of Rowing When not rowing perform Lateral Lunges or Spriderman Then: 25AS Prep for Workout WOD- For Time: 1k Row 50 Back Squats 135/95 30 Single Arm DB snatch, alternating arms 50/35 Skill- Gymnastic Pulling Accessory 1.) 2x :20 Hang on Bar Partner Shoulder Stretch 2.) […]

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Category: WOD
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Thursday May 4th, 2017

Warm up- 2 Rounds 10 Ring Rows 10 Push-ups 10 V-ups 10 Hip Extensions or Band Good Mornings 10 PVC OH Squats :10 HS hold facing wall Skill- Every 4 Mins for 5 Sets Push Jerk 2 Legless Rope Climbs Rep Scheme for the Push Jerk is: Set 1: 5 Reps Set 2: 4 Reps […]

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Wednesday May 3rd, 2017

Warm up- 30 SU’s 15 Russian Swings (light) 30 SU’s 15 Walking Lunges 30 SU’s 15 Kip Swings 30 SU’s 15 PP Emtpy BB 30 SU’s 15 BB Good Mornings 30 SU’s 15 AS 30 SU’s 15 Push Ups 30 SU’s 15 DU’s WOD- 35 MIN CAP “Filthy 50” 50 Box Jumps 24/20 50 Jumping […]

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