WOD January 25, 2018

WOD January 25, 2018

MOVEMENT SHOP Barbell Complex STRENGTH Barbell Complex 5 Rounds RDL x 5 Hang Power Clean x 5 Reverse Lunge x 3/side Push Press x 5 *rest as needed between rounds MOBILITY Quad Smashing x 2 min/side Couch Stretch x 2...
WOD January 24, 2018

WOD January 24, 2018

SKILL Turkish Getup CONDITIONING Every 2 Minutes for 30 Minutes (15 Rounds) Round 1: Shuttle Run x 100 yards Round 2: Plyo Pushups x Max Unbroken Round 3: MB Slams x 10 RECOVERY Steady State Aerobic Cooldown Assault Bike *or* Rower Must breathe through the nose...
WOD January 23, 2018

WOD January 23, 2018

MOVEMENT 3 Rounds Tactical Frog x 60 sec Deadbugs x 5/side Alternating Supermans x 5/side STRENGTH 5 Rounds Front Squat x 5 @ 32X1 *rest 2 minutes 3 Rounds KB Row x 8/side Single-Leg RDL x 8/side Ab Wheel Rollouts x “Quality Set” *rest 45 seconds after...

WOD January 22, 2018

MOVEMENT Wrist PAILs & RAILs SKILL Jump Rope Practice CONDITIONING Every 4 Minutes for 20 Minutes (5 Rounds) Assault Bike x 20 cals Handstand Pushups x 5 Double Unders x 50 RECOVERY Crocodile Breathing x 5...
WOD January 20, 2018

WOD January 20, 2018

MOVEMENT 3 Rounds Jefferson Curls x 5 Cossack Squats x 5/side KB Pullovers x 5 STRENGTH 5 Rounds Weighted Pushups x 8 BB Bent Over Row x 8 Double KB Rack Carry x 50 yards Sliding Reverse Lunges x 6/side *rest 45 sec after each...

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