WOD June 13, 2019

WOD June 13, 2019

WOD MOVEMENTCone Drills (Zig Zag)Zig Zag Forward Shuffle x 2Zig Zag Lateral x 1/directionZig Zag Sprint x 2Cone Drills (Box)Square Locomotion x 4/directionX-Drill x 4 CONDITIONINGEvery 2 Minutes for 30 Minutes (15 Rounds)KB Swings x 10Assault Bike x "Peak"...
WOD June 12, 2019

WOD June 12, 2019

WOD MOVEMENTSquat Therapy3 RoundsAssisted Counter Balance x 5Face the Wall Squat x 5Goblet Squat x 1 w/ pause (heavy-ish)STRENGTH5 RoundsSquat (any variation) x 3 reps *rest 2 minutesACCESSORY WORK3 RoundsHalf Kneeling Landmine Press x 8/sideRing Rows x 10Stir the Pot x...
WOD June 11, 2019

WOD June 11, 2019

WOD MOVEMENTLinear Active #1Knee Hug x 15 yardsLeg Cradle x 15 yardsToy Soldiers x 15 yardsInch Worm x 3 Forward Skip x 15 yardsLateral Skip x 15 yards/sideCONDITIONING2 Rounds (1st for Quality, 2nd AQAP)300m RowDB Snatches x 6/sideWalkouts to Jump Squat x 6200m RowDB...
WOD June 10, 2019

WOD June 10, 2019

WOD MOVEMENT3 RoundsTall Kneeling Face Pull x 10Side Plank Powell Raise x 8/sideSupine Alternating Shoulder Flexion x 8/side STRENGTH5 RoundsBench Press x 5 repsHollow Band Pull Aparts x 10*rest 2 minutesACCESSORY WORK3 RoundsSA KB Swings x 10/sideLeopard Crawl x 1 minRNT...
WOD June 8, 2019

WOD June 8, 2019

WOD MOVEMENTSEQUENCE #63 RoundsHalf-Kneeling Pallof Press x 3/side w/ 5 sec holdGlute Bridge w/ Alternating Kick x 10/sidePushup w/ Alternating Knee Tuck x 3/side CONDITIONINGAMRAP in 9Partner 1: Row x 100mPartner 2: Double KB Front Rack Hold*Rest 1 minAMRAP in 9Partner...
WOD June 7, 2019

WOD June 7, 2019

WOD MOVEMENTMax Shank Pull-up Primer3 RoundsScap Pull-ups x 10Thoracic Bridge x 5/sideHollow Hold x 20 secSTRENGTH5 RoundsWeighted Pull-ups x 5, 4, 3, 2, 1 reps*rest 2 minutesACCESSORY WORK3 RoundsSA Floor Press x 8/sideWeighted Front Plank x 30 secBarbell Bent Over Rows...
WOD June 6, 2019

WOD June 6, 2019

WOD MOVEMENTAGILITY + BOX JUMPSAgility Ladder (Linear)1 Foot In2 Feet InIn-In-Out-Out (Forward)In-In-Out (Pause)In-In-Out (AQAP)Box Jumps3 RoundsBox Jumps x 5 CONDITIONINGEMOM for 515, 30, 45, 30, 15 sec workDouble UndersWall BallsRow/BikeHang (Flexed as long as possible...
WOD June 5, 2019

WOD June 5, 2019

WOD MOVEMENTAlways Bet on Back3 RoundsQuadruped Reaching x 3/limbSuitcase March x 12.5 yards/sideBand Pullthroughs x 10STRENGTH5 RoundsDeadlifts x 5 reps*rest 2 minutesACCESSORY WORK3 RoundsSled Pull x 20 ydsFilly Press x 5/sideFront Rack Lunges x 6/side*rest 45 sec after...
WOD June 4, 2019

WOD June 4, 2019

WOD MOVEMENT SEQUENCE #43 RoundsWeighted Passthroughs x 5 each gripBottom's Up KB Press x 5/sideSquat-to-Stand x 5Goblet Squat x 5CONDITIONINGEvery 4 Minutes for 20 Minutes (5 Rounds)Assault Bike x 30 secThrusters x 15FINISHERLoaded Carries3 RoundsWaiter's Carry...
WOD June 3, 2019

WOD June 3, 2019

WOD MOVEMENTMax Shank Handstand Primer1 RoundWall Slides w/ Upward Rotation and Lift-Off x 10Hollow Hang x 30 secSupine Alternating Shoulder Flexion x 8/sideSKILLHandstand PracticeWall WalkPartial HandstandThenHandstand AlternativesSTRENGTHEMOM for 12Minute 1: Handstand...

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