WOD July 21, 2018

WOD July 21, 2018

WOD MOVEMENT Linear Active Warmup CONDITIONING As Quickly As Possible 4 Rounds 400m Run 12 Burpees 24 Pushups 36 Squats FINISHER 3 Rounds Sliding Plank x 60...
WOD July 20, 2018

WOD July 20, 2018

WOD MOVEMENT SHOP Barbell Complex STRENGTH 5 Rounds Power Cleans x 3 *rest 2 minutes between rounds 3 Rounds Farmer’s Carry x 75 yardsBand Reverse Flyes x 12 Sliding Hamstring Curls x 8 AbMat Situps x 20 *rest 45 seconds between...
WOD July 19, 2018

WOD July 19, 2018

WOD MOVEMENT 3 Rounds Leopard Crawl x 25 yards forward/backward Lateral Crawl x 25 yards left/right CONDITIONING 6 Rounds 500m Row *rest as needed between rounds **increase intensity EACH...
WOD July 18, 2018

WOD July 18, 2018

WOD MOVEMENT 3 Rounds KB Swings x 10 Goblet Squats x 5 Pullups x “Easy Set” Pushups x “Easy Set” STRENGTH 5 Rounds Weighted Pullups x 3 *rest 2 minutes between rounds 3 Rounds Single Leg Hip Thrusts x 10/side Band Reverse Flyes x 12 KB Swings x 15...
WOD July 17, 2018

WOD July 17, 2018

WOD MOVEMENT 3 Rounds Bear Walk x 12.5 yards Traveling Squat x 12.5 yards Lateral Band Walks x 10 steps/directon CONDITIONING E2MOM for 30 Minutes Sled Sprint x 50 yards MB Slams x 12 Battling Ropes x 20...
WOD July 16, 2018

WOD July 16, 2018

WOD MOVEMENT Squat Therapy 3 Rounds Assisted Counter Balance Squats x 5 Face The Wall Squats x 5 Goblet Squat x 1 STRENGTH 5 Rounds Back Squats x 8 @ 21X1 *rest 2 minutes after each round 3 Rounds DB/KB Row x 12/side Single Leg RDL x 8/side Palloff Press Iso x 30 sec/side...
WOD July 14, 2018

WOD July 14, 2018

WOD MOVEMENT 3 Rounds Turkish Getup x 1/side KB Swings x 15 Half Kneeling KB Halos x 5/direction STRENGTH EMOM for 20 TGU (L) x 1 TGU (R) x 1 Chinups x 6 Row x 20 sec REST FINISHER Band Face Pulls x 15 Hardstyle Plank x 10...
WOD July 13, 2018

WOD July 13, 2018

WOD MOVEMENT 3 Rounds Leopard Crawl x 25 yds Prying Goblet Squat x 5 Thoracic Bridges x 5/side CONDITIONING 3 Rounds Row x 500m Air Squats x 40 Abmat Situps x 30 Pushups x 20 Pullups x 10 *rest 3 minutes after each...
WOD July 12, 2018

WOD July 12, 2018

WOD MOVEMENT 3 Rounds KB Arm Bar x 5 breaths/side KB Windmill x 5/side Handstand Practice STRENGTH 4 Rounds Handstand Pushups x 5 DB/KB Step Ups x 10/side *rest 1 minute after each movement 3 Rounds DB/KB Rows x 8/side Side Plank Powell Raises x 12/side Band Triceps...
WOD July 11, 2018

WOD July 11, 2018

WOD MOVEMENT SHOP Barbell Complex CONDITIONING EMOM for 10 Minutes Wallballs x 8 Assault Bike x 10 sec *rest 3 minutes EMOM for 10 Minutes Battle Ropes x 15 sec 1-Arm KB Swings x 6/side FINISHER Assault Bike *or* Row (nose only breathing) x 7...

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