WOD February 16, 2019

WOD February 16, 2019

MOVEMENT2 RoundsBottoms Up Carry x 25 yds/sideLeopard Crawl x 50 yds*Round 1 crawl forwards/back; Round 2 crawl lateral L/RCONDITIONINGQuad TabataKB SwingsFarmers CarryPlankWall Ball*rest 3 min. between
WOD February 15, 2019

WOD February 15, 2019

SKILLHandstand PracticeSTRENGTH4 RoundsHandstand Pushups x 5Single leg RDLs x 7/side*rest 2 minutesACCESSORY WORK3 RoundsIYTs x 4/directionWeighted Chinups x 5Box Jump x 5*rest 45 sec after each exercise
WOD February 14, 2019

WOD February 14, 2019

SKILLJump Rope PracticeCONDITIONINGAQAP50 Double Unders50 KB Swings50 Walking Lunges40 Double Unders40 sec Side Plank R40 sec Side Plank L30 Double Unders30 Goblet Squats30 Pushups30 Double Unders20 V-ups20 MB Slams10 Double Unders10 Rig Rows10 cal Assault Bike
WOD February 13, 2019

WOD February 13, 2019

MOVEMENT1 RoundToe Touch ProgressionToes Up x 10Heels Up x 102 RoundsJefferson Curls x 5Cossack Squats x 5/sideKB Pullovers x 5STRENGTHDeadlift Ladders5 x 1-2-3*EMOM w/ RestFINISHER3 RoundsHollow Holds – 3 x 10 secPallof Pres x 30 sec/side*Rest as needed
WOD February 12, 2019

WOD February 12, 2019

MOVEMENT3 RoundsScap Pullups x 8Bottoms Up Press x 5/sideMcGill Curl Up x 3 x 10 sec holdCONDITIONING4 Rounds12 Burpees12 cal Row/Bike12 Alternating Single Arm DB Snatch*Rest 4 min between roundsRECOVERYLegs up breathingMinimum 3 min

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