WOD September 24, 2018

WOD September 24, 2018

WOD MOVEMEMENT 3 Rounds Banded Lat Pulldowns x8 Wallball OH Reach x 8 Walking Lunges w/ Thoracic Rotation x 8/side CONDITIONING 5 Rounds Run x 200m Hang Power Snatch x 10 RECOVERY Bike or Row (Nose Breathing Only) x 3...
WOD September 22, 2018

WOD September 22, 2018

WOD SKILL Agility Ladder CONDITIONING Partner AMRAP in 30 minutes (alternating rounds) Partner A: Farmer Carry x 50 yds + Front Loaded Carry x 50 yds Partner B:...
WOD September 21, 2018

WOD September 21, 2018

WOD MOVEMENT SHOP Barbell Complex STRENGTH EMOM (3 Rounds) Power Clean x 1-2-3-Rest *rest 3 minutes EMOM (3 Rounds) Deadlift x 1-2-3-Rest FINISHER 3 Rounds Ab Wheel Rollouts x “Quality...
WOD September 20, 2018

WOD September 20, 2018

WOD MOVEMENT MB Plyo Circuit (3 Rounds) MB OH Toss x 8 MB Rotational Throws x 4/side CONDITIONING EMOM for 10 Minutes Sled Drag x 25 yards *rest 1 minute EMOM for 10 Minutes MB Slams x 8 *rest 1 minute EMOM for 10 Minutes Assault Bike x 10 sec *rest 1...
WOD September 19, 2018

WOD September 19, 2018

WOD MOVEMENT 3 Rounds Kickstand Squat x 5/side KB Arm Bar x 5 breaths/side KB Windmill x 5/side STRENGTH 5 Rounds Bent Over Rows x 8 Hollow Body Single-Arm Floor Press x 6/side *rest 1 minute after each exercise 3 Rounds TGU x 1/side Anti-Rotation Deadbugs x 5/side...

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