WOD July 31, 2017

WOD July 31, 2017

MOVEMENT 3 Rounds Half-Kneeling Pallof Press x 3/side w/ 5 sec hold Glute Bridge w/ Alternating Kick x 10/side Pushup w/ Alternating Knee Tuck x 3/side STRENGTH 5 Rounds A1: Front Squats x 6 A2: Alternating Single-Arm KB Push Press x 6/side *rest 1-2 minutes after...
WOD July 29, 2017

WOD July 29, 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 STRENGTH EMOM for 25 Minutes Minute 1: Handstand Pushups x 8 Minute 2: V-Ups x 15 Minute 3: Ring Rows x 10 Minute 4: KB Swings x 25 Minute 5:...
WOD July 28, 2017

WOD July 28, 2017

CONDITIONING AMRAP in 5 Minutes 5 Rounds 3 Power Cleans 6 Pushups 9 Squats *Max calories on the Assault Bike in the remaining time **rest 5 Minutes AMRAP in 5 Minutes 4 Rounds 3 Power Cleans 6 Pushups 9 Squats *Max calories on the Assault Bike in the remaining time...
WOD July 27, 2017

WOD July 27, 2017

MOVEMENT 3 Rounds Turkish Getup x 1/side KB Swings x 15 Half-Kneeling KB Halos x 3/side STRENGTH 5 Rounds Turkish Getup x 1/side Single-Leg RDL x 7/side AbMat Situps x 20 Suitcase Carry x 50 yards/side *rest 45 sec after each movement **rest 2 minutes after each...
WOD July 26, 2017

WOD July 26, 2017

MOVEMENT MovNat Drills SKILL Rowing Technique Practice CONDITIONING AMRAP in 10 Minutes Row x 3 cals Pushups x 3 Row x 6 cals Pushups x 6 Row x 9 cals Pushups x 9 …continue in this pattern (increasing cals/reps by 3) until time runs out MOBILITY Lat Smashing x 2...

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