WOD September 14, 2019

WOD September 14, 2019

MOVEMENTAgility Ladder (Linear)1 Foot In2 Feet InIn-In-Out-Out (Forward)Hard CrossoverIn-In-Out (Pause)In-In-Out (AQAP)CONDITIONINGAMRAP in 30 Minutes*w/ a Partner, alternating movementsAssault Bike x 15 calsTuck-Ups x 15MB Slams x 12Leopard Crawl x 25 yardsDouble...
WOD September 13, 2019

WOD September 13, 2019

STRENGTH6 RoundsDeadlift x 1-2-3*EMOM w/ RESTRound 1 = WARMUPRound 2 = MODERATERound 3-6 = Working SetsACCESSORY WORK3 RoundsBottoms-Up Press x 5/sideRing Rows x 12Side Plank Powell Raise x 10/side*rest 45 sec after each...
WOD September 12, 2019

WOD September 12, 2019

MOVEMENTNo Limit Shouldaz3 RoundsStraight-Arm Hang x 30 secLeopard Crawl x 25 yardsBottoms-Up KB Press x 5/sideCONDITIONINGAMRAP in 30 Minutes"ROWLING"*4 Rowers at a time*Using a Sprint Start and then MAX EFFORT, try to get the rower to stop as close to 100m...
WOD September 11, 2019

WOD September 11, 2019

MOVEMENTOld Faithful3 RoundsKB Swings x 10Goblet Squats x 5Pullups x "easy set"Pushups x "easy set"STRENGTH5 RoundsWeighted Pullups x 5*rest 2 minutesACCESSORY WORK3 RoundsNordic Curls x "Quality Set"Band Reverse Flies x 10Sliding Plank x...
WOD September 10, 2019

WOD September 10, 2019

MOVEMENTLinear ActiveKnee Hug x 15 yardsLeg Cradle x 15 yardsToy Soldiers x 15 yardsInch Worm x 3Sprint Drills 1 RoundIsometric MarchingWall March x 10/sidePartner Banded Sprints x 2 x 10 ydsHalf Kneeling Accelerations x 3/side x 10 ydsCONDITIONINGEvery 4 Minutes for...

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