WOD November 30, 2018

WOD November 30, 2018

MOVEMENT 3 Rounds Wall Press Deadbug x 5/side Birddog x 8/side Axis Leopard Crawl x 1/direction STRENGTH 5 Rounds Bench Press x 6 Band Pull Apart x 8 *rest 2 minutes between rounds 3 Rounds Reverse Lunges x 6/side Tabletop Hold x 45 seconds Waiter Carry x 50...
WOD November 29, 2018

WOD November 29, 2018

MOVEMENT Agility Ladders + Box Jump Plyos CONDITIONING Minute Drills (4 Rounds) Single Arm Swings (L) x 30 seconds Side Plank (L) x 30 seconds Situps x 30 seconds Single Arm Swings (R) x 30 seconds Side Plank (R) x 30 seconds Air Squats x 30 seconds *rest 3 minutes...
WOD November 28, 2018

WOD November 28, 2018

SKILL Handstand Practice STRENGTH 4 Rounds Handstand Pushups x 5 Single Leg RDL x 6/side *rest 1 minute after each movement 3 Rounds Pullups x 5 DB Reverse Fly x 8 Half Kneeling Pallof Iso x 30 seconds/side *rest 45 seconds after each movement if(window.strchfSettings...
WOD November 27, 2018

WOD November 27, 2018

MOVEMENT 3 Rounds Tactical Frog x 60 seconds Deadbugs x 5/side Alternating Supermans x 5/side CONDITIONING E2MOM for 24 Minutes (12 Rounds) Sled Sprint x 50 yards Row x 20 seconds MB Slams x 10 MOBILITY Calf Smash x 2 min/side if(window.strchfSettings === undefined)...
WOD November 26, 2018

WOD November 26, 2018

MOVEMENT Squat Therapy (3 Rounds) Assisted Counterbalance Squat x 5 Face the Wall Squat x 5 Goblet Squat x 1 STRENGTH 6 Rounds Front Squat x 7-5-3-7-5-3 *rest 2 minutes after each round; goal is to go heavier on 2nd set of 7-5-3 3 Rounds KB Swings x 10 KB Row x 8/side...

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