WOD March 31, 2017

WOD March 31, 2017

STRENGTH A1: Deadlift x 5 A2: Power Clean x 3 *rest 1-2 minutes after each FINISHER 3 Rounds Offset Carries x 50 yards *1 Waiter’s Hold + 1 Suitcase Hold
WOD March 30, 2017

WOD March 30, 2017

SKILL KB Snatch Practice CONDITIONING E2MOM for 24 Minutes ODD: Sled Push x 50 yards EVEN: KB Snatch x 10/side MOBILITY Quad Smashing x 2 min/side Couch Stretch x 2...
WOD March 29, 2017

WOD March 29, 2017

MOVEMENT 3 Rounds KB Swings x 10 Goblet Squats x 5 Pullups x “easy set” Pushups x “easy set” STRENGTH 5 Rounds KB Suitcase Lunges x 6/side Weighted Pullups x 3 1-Arm KB Swings x 8/side V-Ups x 12 *rest 45 sec after...
WOD March 28, 2017

WOD March 28, 2017

MOBILITY Wrist PAIL’s and RAIL’s SKILL Handstand Practice CONDITIONING QUAD TABATA 8 Rounds 20 sec ON / 10 sec OFF Handstand Hold Ring Row Assault Bike Straight Arm Hang MOBILITY Lat Smashing x 2 min/side Lat Stretch x 2...
WOD March 27, 2017

WOD March 27, 2017

MOVEMENT 2 Rounds Tactical Frog x 1 min Calf Smash/Ankle Mob x 1 min/side STRENGTH 4 Rounds Back Squat x 5 *rest 1-2 minutes 3 Rounds Single-Leg RDL x 6/side Seal Walk x 25 yards Half-Kneeling KB Press x 4/side *rest 45 seconds after...

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