WOD December 11, 2019
WOD MOVEMENTCRAWLING PATTERNSLeopard Crawl x 25 yards ForwardLeopard Crawl x 25 yards BackwardLateral Crawl x 25 yards LeftLateral Crawl x 25 yards RightBear Walk x 25 yardsSTRENGTHE2MOM for 10 MinutesPullups x "Quality Set"CONDITIONING3 RoundsAMRAP in 3...
WOD December 10, 2019
WOD SKILLSHOP Barbell Complex3 RoundsRound 1 – PVCRound 2 – Empty BarbellSTRENGTH5 RoundsPower Cleans x 3*rest 2 minutesACCESSORY WORK3 RoundsSliding Reverse Lunges x 10/sideRing Rows x 10Ab Wheel Rollouts x "Quality Set"*rest 45 sec after each...
WOD December 9, 2019
WOD MOVEMENTAgility Ladder (Linear)1 Foot In2 Feet InIn-In-Out-Out (Forward)Hard CrossoverIn-In-Out (Pause)In-In-Out (AQAP)STRENGTH3 RoundsFarmer's Carry x 50 yardsCONDITIONINGEMOM for 16 MinutesRound 1: Assault Bike x 15 calsRound 2: KB Swings x 15Round 3: MB Slams...
WOD December 7, 2019
WOD MOVEMENTPLYOS + SHUTTLE RUNSMB Plyo Circuit3 RoundsMB Slams x 8MB Overhead Toss x 8MB Rotational Throws x 4/sideShuttle Runs3 Rounds50 yards @ 70%50 yards @ 85%50 yards @ 100%CONDITIONINGAQAP5 RoundsRun x 200mFarmer's Carry x 100 yardsTuck Ups x 15Leopard Crawl x...
WOD December 6, 2019
WOD MOVEMENT0:00 – 1:00 – 10 KB Swings1:00 – 2:00 – 10 KB Swings2:00 – 3:00 – REST3:00 – 4:00 – 10 KB Swings4:00 – 5:00 – 10 KB Swings5:00 – 6:00 – REST6:00 – 7:00 – 10 KB Swings7:00...
WOD December 5, 2019
WOD SKILLTurkish Get-Up3 RoundsRound 1 – BodyweightRound 2 – Shoe on FistRound 3 – Bottoms-Up KB (LIGHT!!)STRENGTHEMOM for 10 MinutesTGU x 1*alternate sides every minute*5 rounds per side totalCONDITIONINGAMRAP in 12 MinutesUp-Downs x 12DB Snatch x...
WOD December 4, 2019
WOD SKILLSHOP Barbell Complex3 RoundsRound 1 – PVCRound 2 – Empty BarbellSTRENGTHBarbell Complex5 RoundsRDL x 5Hang Power Clean x 5Reverse Lunge x 3/sidePush Press x 5*rest 2 minutesFINISHER3 RoundsSliding Plank x 60...
WOD December 3, 2019
WOD CONDITIONING2 RoundsAssault Bike x 2 miles**OR**Row x 1,500 mRound 1 = Nost-Only (~70%) *warmupRound 2 = BEST (100%)*rest as needed**In between roundsLeopard Crawl x 25 yards ForwardLateral Crawl x 25 yards BackwardLeopard Crawl x 25 yards LeftLeopard Crawl x 25 yards...