WOD April 18, 2019

WOD April 18, 2019

WOD SKILLSHOP Barbell ComplexSTRENGTHEMOM for 20 minPower Clean x 1-2-3-RESTSTRENGTH3 Rounds Abwheel Rollouts x "Quality Set"Table top Hold x 45 sec
WOD April 17, 2019

WOD April 17, 2019

WOD MOVEMENTCone Drills (Zig Zag)Zig Zag Forward Shuffle x 2Zig Zag Lateral x 1/directionZig Zag Sprint x 2Cone Drills (Square)Square Locomotion x 2/directionX-Drill x 4CONDITIONINGEMOM for 30 MinutesRound 1: MB Slams x 10Round 2: HK Suitcase Hold x 25 sec/sideRound 3:...
WOD April 16, 2019

WOD April 16, 2019

WOD MOVEMENTNo Limit Shouldaz3 RoundsStraight-Arm Hang x 30 secLeopard Crawl x 25 yardsBottoms-Up KB Press x 5/sideSTRENGTHTOTAL TENSION KB COMPLEX1 Cl + 1Pr + 1Sq + 1RR1 Cl + 1Pr + 2Sq + 1RR1 Cl + 1Pr + 3Sq + 1RR1 Cl + 1Pr + 4Sq + 1RR1 Cl + 1Pr + 5Sq + 1RR1 Cl + 1Pr +...
WOD April 15, 2019

WOD April 15, 2019

WOD MOVEMENTSequence #13 RoundsJefferson Curls x 5Cossack Squats x 5/sideKB Pullovers x 5CONDITIONING5 RoundsRow 500m*rest as neededRECOVERYLegs up breathing x 3-5 min
WOD April 13, 2019

WOD April 13, 2019

WOD MOVEMENTAlways Bet on Back3 RoundsQuadruped Reaching x 3/limbSuitcase March x 12.5 yards/sideBand Pullthroughs x 10CONDITIONINGAMRAP in 25 min (in teams of 2)Leopard Crawl x 25 ydsRun 200mKB Swing x 15Pullups x 5Hollow Body Hold x 30 sec*one partner working at a time...
WOD April 12, 2019

WOD April 12, 2019

WOD MOVEMENTSEQUENCE #133 RoundsBear Walk x 12.5 yardsTraveling Squat x 12.5 yardsLateral Band Walks x 10/directionSTRENGTH5 RoundsBacksquat x 7*rest 2 minutesACCESSORY WORK3 RoundsAbwheel Rollouts x "Quality Set"DB Row x 10/sideNordic Curls x "Quality...
WOD April 11, 2019

WOD April 11, 2019

WOD MOVEMENTT-Spine Extensions x 2 minSKILLPush Press3 RoundsRound 1 – PVC x 10Round 2 – Empty Barbell x 10Round 3 – Light Barbell x 10CONDITIONINGE4MOM for 20 Minutes (5 Rounds)Push Press x 10Max cals Bike/Row x 1 min*increase cals each...
WOD April 10, 2019

WOD April 10, 2019

WOD SKILLTGU3 RoundsRound 1 – BodyweightRound 2 – Shoe on FistRound 3 – Bottoms-Up KB (LIGHT!!)STRENGTH5 RoundsTurkish Getup x 1/side*rest 2 minutesACCESSORY WORK3 RoundsWeighted Pullups x 4Farmers Carry x 100 yds "HEAVY"*rest 45 sec after each...
WOD April 9, 2019

WOD April 9, 2019

WOD MOVEMENT3 RoundsTall Kneeling Face Pulls x 10Side Plank Powell Raise x 6/sideCook Hip Lift x 8/sideCONDITIONINGAMRAP in 5 minDouble KB Thrusters x 8Row or Bike x 10 calsV-ups x 10*rest 4 minAMRAP in 5 minMB SLams x 10Walking Lunges x 8/sideDouble Unders x 20*rest 4...
WOD April 8, 2019

WOD April 8, 2019

WOD MOVEMENTOVERHEADSupine Alternating Shoulder Flexion x 8/sideBench T-Spine Mobilization x 8Side-Lying Windmills x 8/sideDeadbugs x 8/sideBack-to-Wall Shoulder Flexion x 8Wall Slides w/ Upward Rotation and Lift-Off x 8SKILLHang Power SnatchSTRENGTH5 RoundsHang Power...

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