WOD June 1, 2017

WOD June 1, 2017

MOVEMENT SHOP Barbell Complex STRENGTH Barbell Complex 5 Rounds RDL x 5 Hang Power Clean x 5 Front Squat x 5 Push Press x 5 *rest as needed between rounds MOBILITY 90/90 Hip...

WOD May 31, 2017

SKILL KB Arm Bar CONDITIONING Every 4 Minute for 20 Minutes (5 Rounds) 250m Row 10 Burpees 15 MB Slams FINISHER 3 Rounds Sliding Plank x 60...

WOD May 30, 2017

SKILL Turkish Getup STRENGTH 5 Rounds KB Press x 5/side Single-Arm Ring Rows x 5 Sliding Reverse Lunges x 8/side KB Swings x 25 *rest 45 sec after each movement, and 2 min after each...
WOD May 29, 2017 – Memorial Day

WOD May 29, 2017 – Memorial Day

CONDITIONING “Murph” For Time: 1 Mile Run 100 Pullups 200 Pushups 300 Squats 1 Mile Run *Start and finish with a 1 mile run. Partition the pullups, pushups, and squats as needed. I recommend performing rounds of Cindy…5 pullups, 10 pushups, and 15...

WOD May 27, 2017

SKILL KB Snatch Practice *now might be a good time to work on those calluses CONDITIONING Every 4 Minutes for 24 Minutes KB Snatch x 10/side MB Slams x 15 Goblet Squats x 10 Burpees x 5 MOBILITY Calf Smash x 2 min/side Couch Stretch x 2...

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