WOD June 19, 2019

WOD June 19, 2019

WOD MOVEMENTOld Faithful3 RoundsKB Swings x 10Goblet Squats x 5Pullups x "easy set"Bottoms-Up KB Press x "easy set"STRENGTH5 RoundsPullups x "Quality Set"KB Press x 5/sideGoblet Squat x 8KB Swings x 25*rest 45 sec after each exercise*rest 2...
WOD June 18, 2019

WOD June 18, 2019

WOD MOVEMENT AGILITY + BOX JUMPSAgility Ladder (Linear)1 Foot In2 Feet InIn-In-Out-Out (Forward)In-In-Out (Pause)In-In-Out (AQAP)Box Jumps3 RoundsBox Jumps x 5CONDITIONINGEMOM for 20 MinutesRound 1: Assault Bike x 40 secRound 2: Side Plank x 40 secRound 3: Farmer's...
WOD June 17, 2019

WOD June 17, 2019

WOD SKILLSHOP Barbell Complex 3 RoundsRound 1 – PVCRound 2 – Empty BarbellSTRENGTH5 RoundsPower Cleans x 3*rest 2 minutesACCESSORY WORK3 RoundsSliding Reverse Lunges x 10/sidePushups x "Quality Set"Half-Kneeling TRX Chops x 6/side*rest 45 sec after...
WOD June 15, 2019

WOD June 15, 2019

WOD MOVEMENTSEQUENCE #113 RoundsWall Press Deadbug x 5/sideBirddog x 8/sideAxis Leopard Crawl x 1/directionCONDITIONINGAMRAP in 22 (for Quality)3 Pull-ups6 Push-ups9 Cal Row12 Lunges 15 Air SquatsFINISHER5 Minute Drill (60, 45, 30, 15 sec work and rest)Assault Bike
WOD June 14, 2019

WOD June 14, 2019

WOD MOVEMENTNo Limit Shouldaz3 RoundsStraight-Arm Hang x 30 secLeopard Crawl x 25 yardsBottoms-Up KB Press x 5/sideSTRENGTH4 RoundsSled Drag x 50 ydsFlexed Arm Hang x 20 secTGU x 1/sideDB Rows x 12/sideBarbell Hip Thrusts x 15
WOD June 13, 2019

WOD June 13, 2019

WOD MOVEMENTCone Drills (Zig Zag)Zig Zag Forward Shuffle x 2Zig Zag Lateral x 1/directionZig Zag Sprint x 2Cone Drills (Box)Square Locomotion x 4/directionX-Drill x 4 CONDITIONINGEvery 2 Minutes for 30 Minutes (15 Rounds)KB Swings x 10Assault Bike x "Peak"...
WOD June 12, 2019

WOD June 12, 2019

WOD MOVEMENTSquat Therapy3 RoundsAssisted Counter Balance x 5Face the Wall Squat x 5Goblet Squat x 1 w/ pause (heavy-ish)STRENGTH5 RoundsSquat (any variation) x 3 reps *rest 2 minutesACCESSORY WORK3 RoundsHalf Kneeling Landmine Press x 8/sideRing Rows x 10Stir the Pot x...
WOD June 11, 2019

WOD June 11, 2019

WOD MOVEMENTLinear Active #1Knee Hug x 15 yardsLeg Cradle x 15 yardsToy Soldiers x 15 yardsInch Worm x 3 Forward Skip x 15 yardsLateral Skip x 15 yards/sideCONDITIONING2 Rounds (1st for Quality, 2nd AQAP)300m RowDB Snatches x 6/sideWalkouts to Jump Squat x 6200m RowDB...
WOD June 10, 2019

WOD June 10, 2019

WOD MOVEMENT3 RoundsTall Kneeling Face Pull x 10Side Plank Powell Raise x 8/sideSupine Alternating Shoulder Flexion x 8/side STRENGTH5 RoundsBench Press x 5 repsHollow Band Pull Aparts x 10*rest 2 minutesACCESSORY WORK3 RoundsSA KB Swings x 10/sideLeopard Crawl x 1 minRNT...
WOD June 8, 2019

WOD June 8, 2019

WOD MOVEMENTSEQUENCE #63 RoundsHalf-Kneeling Pallof Press x 3/side w/ 5 sec holdGlute Bridge w/ Alternating Kick x 10/sidePushup w/ Alternating Knee Tuck x 3/side CONDITIONINGAMRAP in 9Partner 1: Row x 100mPartner 2: Double KB Front Rack Hold*Rest 1 minAMRAP in 9Partner...

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