WOD December 12, 2019

WOD December 12, 2019

WOD SKILLPush Press3 RoundsRound 1 – PVC x 20Round 2 – Empty Barbell x 10Round 3 – Light Barbell x 10 STRENGTH5 RoundsPush Press x 7*rest 2 minutesACCESSORY WORK3 RoundsDB Row x 12/sideSingle-Let Hip Thrust x 10/sideSliding Plank x 60 sec*rest 45 sec...
WOD December 11, 2019

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 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 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 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 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 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 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 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...
WOD December 2, 2019

WOD December 2, 2019

Uncategorized MOVEMENT3 RoundsReverse Lunge w/ RNT x 6/sideSingle-leg Eccentric Sliding Leg Curls x 6/sideSide-Lying Hip Abductions x 6/sideSTRENGTH5 RoundsBulgarian Split Squats x 8/side*rest 2 min3 RoundsNordic Curls x "Quality Set"Pushups @ 32X1 x "Quality...

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