WOD December 31, 2019

MOVEMENTHurdle Progression (Jumps)Shuttle Jump x 5Box Jump x 5Hurdle Jump w/Stick x 5Hurdle Jump w/Mini Bounce x 5Hurdle Jump Continuous x 5*rest 45 sec between setsCONDITIONINGPower IntervalsEvery 2 Minutes for 30 Minutes (15 Rounds)Round 1: Shuttle Run x 75 ydsRound...

WOD December 30, 2019

MOVEMENTNo Limit Shouldaz3 RoundsStraight-Arm Hang x 30 secLeopard Crawl x 25 yardsBottoms-Up KB Press x 5/sideSTRENGTHEMOM for 16Minute 1: Flexed Arm Hang x 15 secMinute 2: Press (Barbell or Double KB/DB) x 5Minute 3: Chin-ups x 5Minute 4: RestACCESSORY WORK3...

WOD December 28, 2019

MOVEMENTLinear ActiveKnee Hug x 15 yardsLeg Cradle x 15 yardsToy Soldiers x 15 yardsInch Worm x 3Sprint DrillsIsometric Marching x 4 x 5 sec/sideWall March x 10/sideWall March Switch x 4/sidePartner Banded Sprints x 2 x 10 ydsHalf Kneeling Accelerations x 3/side x 10...
WOD December 27, 2019

WOD December 27, 2019

MOBILITYLat SmashSKILLTurkish Get-up3 RoundsRound 1 – BodyweightRound 2 – Shoe on FistRound 3 – Bottoms-Up KB (LIGHT!!)STRENGTH5 RoundsTGU x 1/side*rest 2 minutesACCESSORY WORK3 RoundsDB Row x 8/sideBanded Glute Bridge w/Press x 5/sideWeighted Plank...
WOD December 26, 2019

WOD December 26, 2019

MOBILITYT-Spine ExtensionsSKILLHang Power Snatch2 Rounds (PVC, then barbell)Snatch Press and Dip x 5Snatch Balance x 5Dip Snatch x 5Hang Position x 5Hang Power Snatch x 5CONDITIONINGE4MOM for 20 min (5 Rounds)Bike/RowHang Snatch x Max RepsTime Cap (each round):...

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