WOD December 12, 2018

WOD December 12, 2018

MOVEMENT 3 Rounds Jefferson Curls x 5 Cossack Squats x 5/side KB Pullover x 5 STRENGTH 3 Rounds DB Floor Press x 10 KB Deadlift x 10 Hardstyle Plank – 3 x 10 sec *rest 45 seconds after each exercise 3 Rounds Paused Split Squats x 10/side Ring or Inverted Rows x...
WOD December 11, 2018

WOD December 11, 2018

MOVEMENT 3 Rounds Band Face Pull x 10 Bottoms Up Squat x 3/side Alternating Shoulder Taps x 5/side CONDITIONING AQAP 5 Rounds Pullups x 5 Pushups x10 4 Rounds Goblet Squats x 5 KB Swings x 10 3 Rounds Jumping Lunges x 5/side Wallballs x 10 2 Rounds Burpees x 5 Abmat...
WOD December 10, 2018

WOD December 10, 2018

MOVEMENT 3 Rounds TGU x 1/s KB Swings x 15 HK Halos x 5/direction STRENGTH 5 Rounds TGU x 1/s Weighted Hip Thrusts x 12 Hollow Band Pull Aparts x 15 Goblet Carry x 50 yards if(window.strchfSettings === undefined) window.strchfSettings = {}; window.strchfSettings.stats...
WOD December 8, 2018

WOD December 8, 2018

MOVEMENT 3 Rounds Quadruped Reaching x 3/limb Suitcase March x 12.5 yards/side Band Pull Through x 10 CONDITIONING AMRAP in 25 Minutes (Teams of 4) Station 1: Burpees x 15 (pace setter) Station 2: MB Slams Station 3: Row/Bike Station 4: REST if(window.strchfSettings...
WOD December 7, 2018

WOD December 7, 2018

MOVEMENT 3 Rounds Straight Arm Hang x 30 seconds Leopard Crawl x 25 yards Bottoms Up KB Press x 5/side STRENGTH 5 Rounds Weighted Chinups x 4 *rest 2 minutes between rounds 3 Rounds Sled Push x 50 yards Band Reverse Flies x 10 Ab Wheel Rollouts x “Quality”...

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