WOD August 22, 2019

WOD August 22, 2019

WOD MOVEMENT3 RoundsSupine Alternating Shoulder Flexion x 8/sideThoracic Bridge x 4/sideWaiters March x 12.5 yds/sideSKILLClean Grip SnatchSTRENGTH5 RoundsClean Grip Snatch x 3*rest 2 minACCESSORY WORK3 RoundsSuitcase Carry x 50 yds/sideBarbell Hip Thrusts x 10*rest 45...
WOD August 21, 2019

WOD August 21, 2019

WOD MOVEMENTMB Plyos + Box Jumps3 RoundsStanding OH Throw x 8Stepping OH Throw x 4/sideCrow Hop OH Throw x 4/side3 RoundsBox Jump x 5CONDITIONINGEMOM for 25 minMinute 1: Sled Sprint x 50 ydsMinute 2: MB Slams x 10Minute 3: DB Snatch x 3/sideMinute 4: Hollow Body *max...
WOD August 20, 2019

WOD August 20, 2019

WOD MOVEMENTSquat Therapy3 RoundsAssisted Counter Balance x 5Face the Wall Squat x 5Goblet Squat x 1 w/ pause (heavy-ish)STRENGTH5 RoundsSquat Variation x 5 @ 32X1(Back, Front, or Goblet)*rest 2 minutesACCESSORY WORK3 RoundsLandmine RDL x 8/sideDB Row x 10/sidePVC Lat...
WOD August 19, 2019

WOD August 19, 2019

WOD SKILLJump Rope PracticeSKILLHang Power CleanCONDITIONINGE4MOM for 20 minRun 200m or Bike/Row x 1 minHang Power Clean x 10Double Unders x 35Time Cap: 2:30 each roundRECOVERYSteady State Aerobic CooldownAssault Bike *or* RowerNose only breathingMinimum 3 minutes
WOD August 17, 2019

WOD August 17, 2019

WOD MOVEMENTSEQUENCE #133 RoundsBear Walk x 12.5 yardsTraveling Squat x 12.5 yardsLateral Band Walks x 10/directionCONDITIONINGQuad Tabata8 Rounds20 sec ON/ 10 sec OFFKB SwingsDouble UndersWall BallsBike or Row*Complete each Tabata with a single movement*Rest 4 min...
WOD August 16, 2019

WOD August 16, 2019

WOD MOVEMENTAlways Bet on Back3 RoundsQuadruped Reaching x 3/limbSuitcase March x 12.5 yards/sideBand Pullthroughs x 10STRENGTH5 RoundsDeadlift x 5*rest 2 minutesACCESSORY WORK3 RoundsWeighted Plank x 30 secEccentric Pullup x 3 @ 50X0Goblet Squat x 8*rest 45 sec after...
WOD August 15, 2019

WOD August 15, 2019

WOD MOVEMENTAgility Ladder (Linear)1 Foot In2 Feet InIn-In-Out-Out (Forward)In-In-Out (Pause)In-In-Out (AQAP)Linear Hurdle Hops ProgressionSingle-Leg Hop Stance x 5/sideSingle-Leg Hop In Place x 5/sideSingle-Leg Hop w/ Stick x 5/sideSingle-Leg Hop w/ Mini Bouce x...
WOD August 14, 2019

WOD August 14, 2019

WOD MOVEMENTGot My Mind on My Knee 3 RoundsReverse Lunge w/ RNT x 6/sideSingle-Leg Eccentric Sliding Leg Curls x 6/sideSide-Lying Hip Abductions x 6/sideSTRENGTH5 RoundsBarbell Reverse Lunges x 6/side*rest 2 min between roundsACCESSORY WORK3 RoundsFilly Press x 5/sideRing...
WOD August 13, 2019

WOD August 13, 2019

WOD MOVEMENTLinear Active #2 + Sprint DrillsQuad Stretch + Heel Lift x 15 ydsWalking Lunge w/Thoracic Rotation x 15 ydsGrapevine x 15 yds/directionHigh Knees x 15 ydsButt Kicks x 15 ydsAlternating Lateral Lunge x 15 ydsSprint Drills 1 RoundIsometric Marching x 4 x 5...
WOD August 12, 2019

WOD August 12, 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 totalCONDITIONINGAQAP10-9-8-7-6-5-4-3-2-1KB SwingsGoblet Squat...

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