WOD May 23, 2018
WOD MOVEMENT MB Plyo Circuit 3 Rounds MB Slams x 8 MB OH Toss x 8 MB Rotational Throws x 4/side CONDITIONING EMOM for 15 Minutes Wall Balls x 15 sec MB Slams x 15 sec KB Swings x 15 sec FINISHER 3 Rounds Waiter Carry x 50 yds/side Band Face Pulls x 15 w/...
WOD May 22, 2018
WOD MOVEMENT 3 Rounds Kickstand Squat x 5/side KB Armbar x 5 breaths/side KB Windmill x 5/side STRENGTH 5 Rounds Turkish Getup x 1/side *rest 2 minutes btwn rounds 3 Rounds Palloff Press Iso x 30 sec/side Barbell RDL x 8 Single Leg Hip Thrust x 8/side *rest 45 seconds...
WOD May 21, 2018
WOD MOVEMENT 3 Rounds Half-Kneeling Pallof Press x 3/side Glute Bridge w/ Alternating Kick x 10/side Pushup w/ Alternating Knee Tuck x 3/side CONDITIONING AQAP 50 Air Squats 25 cal Row 40 Abmat Situps 20 cal Row 30 KB Swings 15 cal Row 20 Ring Rows 10 cal Row 10 Burpees...
WOD May 19, 2018
WOD MOVEMENT 3 Rounds Band Face Pull x 15 Bottoms-Up Squat x 3/side Alternate Shoulder Taps x 5/side CONDITIONING EMOM for 25 Minutes Goblet Squat x 10 Pushups x 12 Superman Hold x 20 sec Shuttle Run x 100 yds...
WOD May 18, 2018
WOD MOVEMENT 3 Rounds Squat Therapy Assisted Counter Balance Squats x 5 Face the Wall Squat x 5 Goblet Squat x 1 (Heavy-ish) STRENGTH 5 Rounds Back Squat x 5 @ 32X1 *rest 2 minutes btwn rounds 3 Rounds Band Reverse Flies x 10 Chinups x 6 Suitcase Carry x 50 yards/side...
WOD May 17, 2018
WOD SKILL Jump Rope Practice SKILL KB Snatch CONDITIONING MINUTE DRILLS 4 Rounds Jump Rope x 30 sec Side Plank (L) x 30 sec KB Snatch (L) x 30 sec Jump Rope x 30 sec Side Plank (R) x 30 sec KB Snatch (R) x 30 sec *rest 3...
WOD May 16, 2018
WOD MOVEMENT 3 Rounds KB Swings x 10 Goblet Squats x 5 Pullups x “Easy Set” Pushups x “Easy Set” STRENGTH 4 Rounds A1: Sledgehammer Swings x 6/side A2: Single-Leg RDL x 8/side *rest 1 minute after each movement 3 Rounds Single-Arm Ring Row x 5/side...
WOD May 15, 2018
WOD MOVEMENT Agility Ladder Drills CONDITIONING Every 5 Minutes for 25 Minutes 200m Run MB Slams x 12 Situps x 15 Man Makers x...
WOD May 14, 2018
WOD MOVEMENT 5 Rounds KB Swings x 8 (HEAVY!) STRENGTH 5 Rounds Tall Kneeling Alternating Press x 5/side V-Ups x 15 1-Arm KB Swings x 8/side Walking Lunges x 6/side *rest 45 sec after each movement *rest 2 min after each...
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