WOD May 1, 2017

WOD May 1, 2017

MOVEMENT Agility Ladder Drills CONDITIONING AMRAP in 15 Minutes 100 yard Shuttle Run 5 Pullups 10 Pushups 15 Squats 20 KB Swings MOBILITY Calf Smashing x 2 min/side Calf Stretch x 2...

WOD April 28, 2016

MOVEMENT 3 Rounds Weighted Passthroughs x 5 (both grips) Bottom’s Up KB Press x 5/side Squat-to-Stand x 5 Goblet Squats x 5 STRENGTH 4 Rounds A1: Bulgarian Split Squats x 5/side A2: Partner MB Rotational Throws x 6/side *rest 1-2 minutes after each movement 2...
WOD April 27, 2017

WOD April 27, 2017

SKILL Jump Rope Practice x 10 minutes CONDITIONING 3 Rounds AMRAP in 4 Minutes 9 Pullups 12 Burpees 15 V-Ups Max Double Unders *rest 4 minutes between rounds MOBILITY Quad Smashing x 2 min/side Couch Stretch x 2...
WOD April 26, 2017

WOD April 26, 2017

MOVEMENT 3 Rounds KB Swings x 10 Goblet Squats x 5 Pullups x “easy set” Pushups x “easy set” STRENGTH 5 Rounds A1: Bench Press x 6 A2: KB Swings x 10 (HEAVY!) *rest 1-2 minutes after each movement FINISHER 3 Rounds Pike Lift-Offs x 5 w/ pause...

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