WOD February 28, 2019

WOD February 28, 2019

MOVEMENTAlways Bet on Back3 RoundsQuadruped Reaching x 3/limbSuitcase March x 12.5 yards/sideBand Pullthroughs x 10STRENGTH5 RoundsTGU x 1/side*rest 2 minutesACCESSORY WORK3 RoundsKB Swings x 15Band Reverse Flies x 12Pike Liftoffs x 5 w/ pause*rest 45 sec after each...
WOD February 27, 2019

WOD February 27, 2019

MOVEMENTAGILITY + BOX JUMPSAgility Ladder DrillsDown & Back1, 2 StickIn-In-Out-OutCross In FrontCross BehindScissor JumpsBox Jumps3 RoundsBox Jumps x 5CONDITIONINGEvery 2 Minutes for 24 Minutes (12 Rounds)Round 1: Sled Push x 50 yardsRound 2: Assault Bike x...
WOD February 26, 2019

WOD February 26, 2019

MOVEMENTSquat Therapy3 RoundsAssisted Counter Balance x 5Face the Wall Squat x 5Goblet Squat x 1 w/ pause (heavy-ish)STRENGTH5 RoundsBack Squat x 3 @ 32 x 1*rest 2 minutesACCESSORY WORK3 RoundsDB Row x 8/sideSingle-Let RDL x 8/sideAb Wheel Rollouts x "Quality...
WOD February 25, 2019

WOD February 25, 2019

MOVEMENT PLYOS + SHUTTLE RUNS MB Plyo Circuit 3 Rounds MB Rainbow Slams x 4/side Tall Kneeling Chest Pass x 8 Half-Kneeling Rotational Throws x 4/side Shuttle Runs 3 Rounds 50 yards @ 70% 50 yards @ 85% 50 yards @ 100% CONDITIONING AMRAP in 20 Minutes Pullups x 5...
WOD February 23, 2019

WOD February 23, 2019

MOVEMENT3 RoundsSingle Leg Glute Bridge Hold x 30 sec/sideSliding Plank x 30 secondsBand Face Pulls x 10STRENGTH6 RoundsDeadlift x 7-5-3-7-5-3*rest 2 minutes between roundsACCESSORY WORK3 RoundsTall Kneeling Alt. Press x 5/sideBand Lat Pulldowns x 10Cossack Squats x...

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