WOD July 1, 2017

MOVEMENT Plyo Circuit 3 Rounds MB Slams x 8 MB OH Toss x 8 MB Rotational Throws x 4/side MB Crow Hop Throws x 4/side Broad Jumps x 25 yards STRENGTH EMOM for 25 Minutes Minute 1: Walking Lunges x 6/side Minute 2: Diamond Pushups x 15 Minute 3: Ring Rows x 10 Minute 4:...
WOD June 30, 2017

WOD June 30, 2017

SKILL Jump Rope Practice x 10 minutes CONDITIONING Part I AMRAP in 4 Minutes 15-12-9 Double Unders x 3 AbMat Situps *rest 4 minutes Part II AMRAP in 4 Minutes 10 Toes to Bar 100 yard Shuttle Run *rest 4 minutes Part III AMRAP in 4 Minutes 15-12-9 Assault Bike (cals)...
WOD June 29, 2017

WOD June 29, 2017

MOVEMENT 3 Rounds Weighted Passthroughs x 5 (both grips) Bottom’s Up KB Press x 5/side Squat-to-Stand x 5 Goblet Squat x 5 STRENGTH 5 Rounds Front Squats x 5 @ 31X1 *rest 1-2 minutes 3 Rounds Single-Leg RDL x 8/side Half-Kneeling KB Press x 6/side Sliding Plank...
WOD June 27, 2017

WOD June 27, 2017

MOVEMENT 3 Rounds Tactical Frog x 60 sec Deadbugs x 5/side Alternating Supermans x 5/side STRENGTH 5 Rounds 1-Arm KB Swings x 15/side Weighted Chinup x 5 Pike Liftoffs x 8 Farmer’s Carry x 50 yards *rest 45 sec after each movement **rest 2 minutes after each...

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