WOD March 18, 2019

WOD March 18, 2019

WOD MOVEMENTCone Drills2 RoundsZig Zag Sprints – ForwardZig Zag Sprints – LateralZig Zag Sprints – BackpedalSquare Locomotion x 2/directionCONDITIONINGEMOM for 25 MinutesMinute 1: Square Locomotion x 30 secMinute 2: KB Swings x 15Minute 3: Goblet...
WOD February 18, 2019

WOD February 18, 2019

WOD MOVEMENT3 RoundsTall Kneeling Face Pulls x 10Side Plank Powell Raise x 6/sideCook Hip Lift x 8/sideCONDITIONINGEMOM for 25 MinutesOne-Arm KB Swings (L) x 15One-Arm KB Swings (R) x 15Burpees x 10Pullups x 4 + Straight-Arm Hang x 20 secREST
WOD February 9, 2019

WOD February 9, 2019

WOD MOVEMENT3 RoundsWall Press Deadbugs x 5/sideBird Dogs x 8/sideAxis Leopard Crawl x 1 revolution/sideCONDITIONINGPart 1EMOM for 12Minute 1: Farmer's Cary x 30 secMinute 2: Battle Ropes x 30 secMinute 3: Assault Bike/Row x 30 secMinute 4: Plank x 30 secPart...
WOD February 8, 2019

WOD February 8, 2019

WOD MOVEMENT3 RoundsTall Kneeling Face Pulls x 10Side Plank Powell Raise x 8/sideCook Hip Lift x 6/sideSTRENGTH5 RoundsDeadlift x 3*Rest 2 min3 RoundsDB Rows x 10Turkish Getup x 1/sideLandmine Anti-Rotation x 6/side
WOD February 7, 2019

WOD February 7, 2019

WOD MOVEMENTMB Plyos + Shuttle Runs3 RoundsStanding Rainbow Slams x 8Partner Chest Pass x 8Partner Rotational Throws x 4/side3 RoundsShuttle Run x 50 yds @ 70%Shuttle Run x 50 yds @ 85%Shuttle Run x 50 yds @ 100%CONDITIONINGEMOM for 8 minutesKB Swings x 10*Rest 1 minEMOM...

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