WOD May 8, 2019

WOD May 8, 2019

WOD MOVEMENT OVERHEAD Supine Alternating Shoulder Flexion x 8/side Bench T-Spine Mobilization x 8 Side-Lying Windmills x 8/side Deadbugs x 8/side Back-to-Wall Shoulder Flexion x 8 Wall Slides w/ Upward Rotation and Lift-Off x 8 STRENGTH 5 Rounds Press x 5 *rest 2 minutes...
WOD February 25, 2019

WOD February 25, 2019

WOD MOVEMENT PLYOS + SHUTTLE RUNS MB Plyo Circuit 3 Rounds MB Rainbow Slams x 4/side Tall Kneeling Chest Pass x 8 Half-Kneeling Rotational Throws x 4/side Shuttle Runs 3 Rounds 50 yards @ 70% 50 yards @ 85% 50 yards @ 100% CONDITIONING AMRAP in 20 Minutes Pullups x 5...
WOD April 8, 2017

WOD April 8, 2017

WOD MOVEMENT Plyo Circuit 3 Rounds MB Slams x 8 MB OH Toss x 8 MB Rotational Throws x 4/side MB Crow Hop Throws x 4/side Broad Jumps x 25 yards STRENGTH 5 Rounds KB Press x 5/side Ring Rows x 12 AbMat Situps x 20 Row x 100m (SPRINT!) *rest 45 sec after each...
WOD April 7, 2017

WOD April 7, 2017

WOD MOVEMENT 3 Rounds Jefferson Curls x 5 Cossack Squats x 5/side KB Pullovers x 5 CONDITIONING MINUTE DRILLS 4 Rounds Battling Ropes x 30 sec Side Plank (R) x 30 sec Lunge Jumps x 30 sec Battling Ropes x 30 sec Side Plank (L) x 30 sec Mountain Climbers x 30 sec *rest 2...
WOD April 6, 2017

WOD April 6, 2017

WOD SKILL Turkish Getups x 5 minutes STRENGTH EMOM for 25 Minutes Minute 1: Turkish Getup (R) x 1 Minute 2: Wallballs x 12 Minute 3: Turkish Getup (L) x 1 Minute 4: Farmer’s Carry x 50 yards Minute 5: REST

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