WOD November 30, 2018

WOD November 30, 2018

WOD MOVEMENT 3 Rounds Wall Press Deadbug x 5/side Birddog x 8/side Axis Leopard Crawl x 1/direction STRENGTH 5 Rounds Bench Press x 6 Band Pull Apart x 8 *rest 2 minutes between rounds 3 Rounds Reverse Lunges x 6/side Tabletop Hold x 45 seconds Waiter Carry x 50...
WOD November 29, 2018

WOD November 29, 2018

WOD MOVEMENT Agility Ladders + Box Jump Plyos CONDITIONING Minute Drills (4 Rounds) Single Arm Swings (L) x 30 seconds Side Plank (L) x 30 seconds Situps x 30 seconds Single Arm Swings (R) x 30 seconds Side Plank (R) x 30 seconds Air Squats x 30 seconds *rest 3 minutes...
WOD November 28, 2018

WOD November 28, 2018

WOD SKILL Handstand Practice STRENGTH 4 Rounds Handstand Pushups x 5 Single Leg RDL x 6/side *rest 1 minute after each movement 3 Rounds Pullups x 5 DB Reverse Fly x 8 Half Kneeling Pallof Iso x 30 seconds/side *rest 45 seconds after each movement if(window.strchfSettings...
WOD November 27, 2018

WOD November 27, 2018

WOD MOVEMENT 3 Rounds Tactical Frog x 60 seconds Deadbugs x 5/side Alternating Supermans x 5/side CONDITIONING E2MOM for 24 Minutes (12 Rounds) Sled Sprint x 50 yards Row x 20 seconds MB Slams x 10 MOBILITY Calf Smash x 2 min/side if(window.strchfSettings === undefined)...
WOD November 26, 2018

WOD November 26, 2018

WOD MOVEMENT Squat Therapy (3 Rounds) Assisted Counterbalance Squat x 5 Face the Wall Squat x 5 Goblet Squat x 1 STRENGTH 6 Rounds Front Squat x 7-5-3-7-5-3 *rest 2 minutes after each round; goal is to go heavier on 2nd set of 7-5-3 3 Rounds KB Swings x 10 KB Row x 8/side...
WOD November 24, 2018

WOD November 24, 2018

WOD MOVEMENT Linear Active Warmup + Agility Ladder Drills CONDITIONING E4MOM for 20 Minutes (5 Rounds) Run x 200m Burpees x 10 Pullups x 5 if(window.strchfSettings === undefined) window.strchfSettings = {}; window.strchfSettings.stats = {url:...

WOD November 23, 2018

Uncategorized MOVEMENT MB Plyo Circuit (3 Rounds) MB Rainbow Slams x 4/side Tall-Kneeling Chest Pass x 8 Half-Kneeling Rotational Throw x 4/side STRENGTH 5 Rounds Half-Kneeling KB Press x 6/side Anti-Rotation Deadbugs x 3/side/direction Ring Rows x 12 Double KB Front Rack Walking...
WOD November 22, 2018

WOD November 22, 2018

WOD AMRAP in 25 Minutes (for MAX cals) Teams of 5 Burpees x 15 (pace setter) Situps MB Slams Assault Bike / Row / Treadmill REST if(window.strchfSettings === undefined) window.strchfSettings = {}; window.strchfSettings.stats = {url:...
WOD November 21, 2018

WOD November 21, 2018

WOD MOVEMENT 3 Rounds Turkish Getup x 1/side KB Swings x 15 Half-Kneeling KB Halos x 5/direction STRENGTH 4 Rounds Sled Drag x 50 yards *rest 2 minutes between rounds 3 Rounds Toes to Bar x 10 Single Leg RDL x 8/side Diamond Pushups x 10 *rest 45 seconds between each...
WOD November 20, 2018

WOD November 20, 2018

WOD MOVEMENT Linear Active Warmup CONDITIONING SHOP Triathlon (2 Rounds) Row x 500m Assault Bike x 25 cals Run x 400m *rest 5 minutes between rounds FINISHER 3 Rounds Hollow Hold – 3 x 10 seconds Pallof Press Iso x 30 seconds/side if(window.strchfSettings ===...

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