Recovery Day! Open Announcement for 18.3 is at 7pm Thursday Night! Warm up- 2 Min Row/AB/Ski DROM WOD- In teams of 2: 10 Rounds(Each) 250m Row 10 Burpees *Rower is always occupied Post WOD- Practice your open Skillz that still might appear. -Pistols, Box Jumps, DU’s, MU’s, HSPU, Wall Balls, and Pull ups/C2B *Quite of […]
Warm up- 3 Rounds 30 DU’s 10 Box Jumps or Step Ups 10 Hanging Knee Raises Followed By… 1 Min Plank 5 Air Squats :50 Plank 10 Air Squats :40 Plank 20 Air Squats :30 Plank Skill- EMOM x 6 Minutes 1 Power clean + 1 Clean + 1 Jerk Sets 1-2 @ 70-75% Sets […]
Warm up- 15-12-9 Cals Row “A” KB Swings 53/35 Goblet Squats Ab-mat Sit ups Followed By.. 3 Rounds 5 Deadlift Empty BB 3 Burpee 1 Wall Climb Skill- Every 2 Minutes for 6 Minutes (3 Sets) 5 Heavy Bench Press (AHAP) WOD- 12 Min Cap 3 Rounds 24 Wall Balls 20/14 12 Deadlifts (Set 1: […]
Warm up- Move Quickly and efficiently through warm up 2 Rounds 25ft Walking Lunge Row 250/200m 10 Push Ups 15 Alt. DB Snatch 35/20 Followed By.. 30-20-10 Ab Mat Sit ups Air Squats Skill- EMOM 6 Minutes (2 Reps, 6 sets) 1 Power Snatch + 1 Snatch Sets 1-2 @ 70-75% Sets 3-4 @ 75-80% Sets […]
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