WOD April 6, 2019

WOD April 6, 2019

WOD MOVEMENTOl' Faithful3 RoundsKB Swings x 10Goblet Squats x 5Pullups x "easy set"Pushups x "easy set"CONDITIONINGEMOM for 25 MinutesRound 1: Row x 100mRound 2: V-Ups x 15Round 3: Farmer's Carry x 50 yardsRound 4: Plank x 45 secRound 5:...
WOD April 5, 2019

WOD April 5, 2019

WOD MOVEMENTGot My Mind on My Knee3 RoundsReverse Lunge w/ RNT x 6/sideSingle-Leg Eccentric Sliding Leg Curls x 6/sideSide-Lying Hip Abductions x 6/sideSTRENGTH5 RoundsBulgarian Split Squats x 8/side*rest 2 minutesACCESSORY WORK3 RoundsDB Row x 8/sideKB Swings x...
WOD April 4, 2019

WOD April 4, 2019

WOD SKILLTurkish Get-Up3 RoundsRound 1 – BodyweightRound 2 – Shoe on FistRound 3 – Bottoms-Up KB (LIGHT!!)STRENGTHEMOM for 10 MinutesTGU x 1*alternate sides every minute*5 rounds per side totalCONDITIONINGAMRAP in 10 MinutesAssault Bike x 10 calsDB...
WOD April 3, 2019

WOD April 3, 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 8STRENGTH5 RoundsWeighted Pullups x 3*rest 2...
WOD April 2, 2019

WOD April 2, 2019

WOD CONE DRILLSPLYOS + SHUTTLE RUNSMB Plyo Circuit3 RoundsMB Rainbow Slams x 4/sideTall Kneeling Chest Pass x 8Half-Kneeling Rotational Throws x 4/sideShuttle Runs3 Rounds50 yards @ 70%50 yards @ 85%50 yards @ 100%CONDITIONINGMINUTE DRILLS4 RoundsMb Slams x 30 secBurpees...
WOD April 1, 2019

WOD April 1, 2019

WOD MOVEMENTSHOP Barbell Complex3 RoundsRound 1 – PVCRound 2 – Empty BarbellSTRENGTHBarbell Complex5 RoundsRDL x 5Hang Power Clean x 5Reverse Lunge x 3/sidePush Press x 5*rest 2 minutesFINISHER3 RoundsSliding Plank x 60 sec
WOD March 30, 2019

WOD March 30, 2019

WOD MOVEMENTHips Don't Lie3 RoundsTactical Frog w/ Internal Rotation x 60 secSeated Band Hip External Rotations x 12Standing Box Liftoffs x 5/sideCONDITIONINGPART 1AMRAP in 4 MinutesShuttle Run x 75 yardsV-Ups x 10*rest 4 minutesPART 2AMRAP in 4 MinutesPushups x 10MB...
WOD March 29, 2019

WOD March 29, 2019

WOD MOVEMENTSquat Therapy3 RoundsAssisted Counter Balance x 5Face the Wall Squat x 5Goblet Squat x 1 w/ pause (heavy-ish)STRENGTH5 RoundsBack Squat x 3 @ 32X1*rest 2 minutesACCESSORY WORK3 RoundsChinup x "Quality Set"Sliding Hamstring Curls x 8Side Plank Powell...
WOD March 28, 2019

WOD March 28, 2019

WOD MOVEMENTAlways Bet on Back3 RoundsQuadruped Reaching x 3/limbSuitcase March x 12.5 yards/sideBand Pullthroughs x 10CONDITIONINGEvery 2 Minutes for 30 Minutes (15 Rounds)Round 1: Sled Push x 50 yardsRound 2: Battling Ropes x 15 secRound 3: Assault Bike x "PEAK...
WOD March 27, 2019

WOD March 27, 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 8SKILLPush Press3 RoundsRound 1 – PVC x 10Round...

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