WOD March 20, 2019

WOD March 20, 2019

MOVEMENTPLYOS + SHUTTLE RUNSMB Plyo Circuit3 RoundsMB Rainbow Slams x 4/sideTall Kneeling Chest Pass x 8Half-Kneeling Rotational Throws x 4/sideShuttle Runs3 Rounds50 yards @ 70%50 yards @ 85%50 yards @100%CONDITIONINGAMRAP in 25 minRun x 400m3 Rounds of Cindy5...
WOD March 19, 2019

WOD March 19, 2019

MOVEMENTSHOP Barbell ComplexSTRENGTHBarbell Complex5 RoundsHang Power Clean x 3Front Squat x 3Push Press x 3*rest 2 minutesFINISHER3 RoundsLandmine Antirotation x 8/sideHollow Hold 3 x 10 sec*rest as needed
WOD March 18, 2019

WOD March 18, 2019

MOVEMENTCone Drills2 RoundsZig Zag Sprints – ForwardZig Zag Sprints – LateralZig Zag Sprints – BackpedalSquare Locomotion x 2/directionCONDITIONINGEMOM for 25 MinutesMinute 1: Square Locomotion x 30 secMinute 2: KB Swings x 15Minute 3: Goblet...
WOD March 16, 2019

WOD March 16, 2019

MOVEMENTSquat Therapy3 RoundsAssisted Counter Balance x 5Face the Wall Squat x 5Goblet Squat x 1 w/ pause (heavy-ish)STRENGTH5 RoundsFlexed Arm Hang x "Quality" SetGoblet Squat x 6Table Top Hold x 45 secSA Ring Rows x 8/sideRow x 100m* rest 45 sec after each...
WOD March 15, 2019

WOD March 15, 2019

MOVEMENTSHOP Barbell ComplexCONDITIONINGCrossFit Open 19.3For total time:3 Rounds10 Snatches (95#/65#)12 Bar-Facing Burpees*rest 3 minutes3 Rounds10 Bar Muscle-Ups12 Bar-Facing Burpees*Time Cap = 12 Minutes

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