Comments: 0
Category: WOD
Read More

Friday July 6th, 2018

Warm up- 3 Mins on a machine DROM Skill- 4 Sets 3 Split Jerks Immediately into: 2:00 Max Meters on rower -Rest 2 Mins- WOD- 3 Rounds 1 Min Max Russian Swings (AHAP) 1 Min Max T2B 1 Min Max Sit ups 1 Min Rest #Abs Post WOD- 3 Sets 10 DB Bicep Curls 10 […]

Comments: 0
Category: WOD
Read More

Thursday July 5th, 2018

Warm up- 3 Rounds 15/12 Cals 5/5 SpiderMan Lunges 10 AS 10 Ring rows 5 clapping Push ups Skill-  0-15 Mins 2RM Back Squat WOD- 18-25 Mins 7 Min AMRAP 10 Back Squats @ BW (70% for ladies) 15 Pull ups 28-35 Mins 7 Min AMRAP 10 Back Rack Lunges 135/95 15 H.R. Push Ups […]

Comments: 0
Category: WOD
Read More

Tuesday July 3rd, 2018

Warm up- 3 Mins on a machine DROM Skill- In a 25 Min Window 4-5 Sets 10 Bench Press 15 BB Bicep Curls 75/55 100ft Sled Push 25/20 Cal AB *Flex in Mirror Before WOD* WOD- 3 Rounds 21 KB Swings 53/35 15 Box Jumps 24/20 9 C2B Pull ups RX+ MU’s Post WOD- 3 […]

Comments: 0
Category: WOD
Read More

Monday July 2nd, 2018

Warm up- 3 Rounds 12/10 Cals or 200m Run 10 KB Swings 10 Goblet Squats 15 Sit ups Skill- Front Squat Hit your warm up sets Then: 3 Reps @ 70% 3 Reps @ 80% MAX Reps @ 90% WOD- 15 Min AMRAP 200m Run 3 Power Cleans (Climbing) 50 DU’s RX+ 10 HSPU’s after […]

Social Widgets powered by AB-WebLog.com.