WOD January 12, 2019

WOD January 12, 2019

WOD SKILLJump Rope PracticeCONDITIONINGAQAPDouble Unders x 100then 21-15-9Wallballs Abmat SitupsthenDouble Unders x 100then 21-15-9Wallballs Abmat SitupsthenDouble Unders x 100
WOD January 11, 2019

WOD January 11, 2019

WOD MOVEMENTLeopard Crawl x 25 yards forward & backwardLateral Crawl x 25 yards left & rightSTRENGTH5 RoundsWeighted Chinups x 4*Perform 5 squat to stand and rest 2 minutes between rounds5 RoundsGoblet Squat x 8 Tabletop Hold x 45 secondsDB Row x 10/side
WOD January 10, 2019

WOD January 10, 2019

WOD MOVEMENT3 RoundsWall Press Deadbug x 5/sideBird Dog x 8/sideAxis Leopard Crawl x 1/directionCONDITIONINGEMOM for 30 Minutes (0:12 ON / 0:48 OFF)Assault BikeRowMB SlamsShuttle RunKB Swings
WOD January 9, 2019

WOD January 9, 2019

WOD MOVEMENT3 RoundsJefferson Curls x 5Cossack Squats x 5/sideKB Pullovers x 5STRENGTH4 RoundsBulgarian Split Squats x 5/sideSingle Arm DB Floor Press x 10/side*rest 1 minute between movements3 RoundsSingle Leg RDL x 8/sideRing Rows x 10Anti-Rotation Deadbugs x...
WOD January 8, 2019

WOD January 8, 2019

WOD MOVEMENTMovNat DrillsCONDITIONINGRow x 500m – 400m -300m – 200m – 100m Suitcase March*partner up, one rows while the other marches, then switchFINISHERQuadruped Reaching x 3/limbSide Plank – 3 x 10 seconds/side*rest as needed

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