WOD January 19, 2018

WOD January 19, 2018

MOVEMENT 3 Rounds Band Face Pulls x 10 Bottoms-Up Squat x 3/side Alternating Shoulder Tap x 5/side CONDITIONING CrossFit Open 15.5 27-21-15-9 Row (cals) Thrusters FINISHER 3 Rounds Max Effort Toes to...
WOD January 18, 2018

WOD January 18, 2018

MOVEMENT 3 Rounds Tactical Frog x 60 sec Deadbugs x 5/side Alternating Supermans x 5/side STRENGTH 5 Rounds Power Cleans x 3 *rest 2 minutes 3 Rounds KB Press x 4/side Single-Leg RDL x 8/side Pallof Press x 30 sec/side *rest 45 seconds after each...
WOD January 17, 2018

WOD January 17, 2018

SKILL Double KB Clean Jump Rope Practice CONDITIONING AMRAP in 25 Minutes Wallballs x 15 Double Unders x 30 AbMat Situps x 20 Double KB Cleans x...
WOD January 16, 2018

WOD January 16, 2018

MOVEMENT 3 Rounds Bear Walk x 12.5 yards Traveling Squat x 12.5 yards Lateral Band Walks x 10 steps/direction STRENGTH 5 Rounds Back Squat x 5 @ 32X1 *rest 2 minutes 3 Rounds Ring Rows x 10 1-Arm KB Swings x 10/side Pike Liftoffs x 5 w/ pause *rest 45 seconds after...
WOD January 15, 2018

WOD January 15, 2018

SKILL KB Snatch Practice CONDITIONING EMOM for 25 Minutes Minute 1: KB Snatch (L) x 6 Minute 2: KB Snatch (R) x 6 Minute 3: Burpees x 8 Minute 4: Pullups x 5 Minute 5: REST FINISHER 3 Rounds Sliding Plank x 60 sec...

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