WOD November 19, 2018

WOD November 19, 2018

WOD MOVEMENT SHOP Barbell Complex STRENGTH 5 Rounds Push Press x 7 *rest 2 minutes between rounds 3 Rounds DB Box Step Up x 6/side Ring Row Hold x 20 seconds IYTs x 4/each *rest 45 seconds after each movement if(window.strchfSettings === undefined) window.strchfSettings =...
WOD November 17, 2018

WOD November 17, 2018

WOD MOVEMENT 3 Rounds Wall Press Deadbug x 5/side Bird Dog x 8/side Axis leopard Crawl x 1/direction CONDITIONING AQAP Row x 50 cal Double Unders x 200 Single Arm reverse Lunges x 100 Assault Bike x 50 cal Farmer Carry x 200 yards Hollow Hold x 100 seconds Row x 50 cal...
WOD November 16, 2018

WOD November 16, 2018

WOD MOVEMENT Leopard Crawl x 25 yards Forward & Backward STRENGTH 3 Rounds DB Bench Press 8/side Alternating Shoulder Taps x 5/side Hollow Band Pull-Aparts x 10 *rest 45 seconds between each movement 3 Rounds Single Leg RDL x 6/side Ring Rows x 12 Ab Wheel Rollout x...
WOD November 15, 2018

WOD November 15, 2018

WOD MOVEMENT Box Jumps – 3 x 5 Agility Ladder CONDITIONING EMOM for 8 Minutes KB Swings x 10 *rest 1 minute EMOM for 6 Minutes Shuttle Run x 75 yards *rest 1 minute EMOM for 4 Minutes Standing Rotational MB Slams x 4/side *rest 1 minute EMOM for 2 Minutes Assault...
WOD November 14, 2018

WOD November 14, 2018

WOD MOBILITY Wrist PAILs/RAILs SKILL Handstand Practice STRENGTH 5 Rounds Handstand Pushups x “Quality” Set *rest 2 minutes after each round 3 Rounds Sliding Hamstring Curls Side Plank Powell Raise x 8/side Alternating DB Bent Over Row x 8/side *rest 45...

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