WOD May 12, 2018

WOD May 12, 2018

WOD MOVEMENT 3 Rounds KB Swings x 10 Goblet Squats x 5 Pullups x “Easy Set” Pushups x “Easy Set” CONDITIONING AMRAP in 30 Minutes *w/ a Partner, alternating movements 200m Run KB Swings x 20 MB Slams x 12 Wallballs x 15 AbMat Situps x...
WOD May 11, 2018

WOD May 11, 2018

WOD MOVEMENT 3 Rounds Squat Therapy Assisted Counter Balance Squats x 5 Face the Wall Squat x 5 Goblet Squat x 1 (Heavy-ish) STRENGTH 5 Rounds Front Squat x 3 @ 32X1 *rest 2 minutes 3 Rounds DB Row x 10/side Single-Leg RDL x 8/side Suitcase Carry x 50 yards/side *rest 45...
WOD May 10, 2018

WOD May 10, 2018

WOD SKILL Jump Rope Practice CONDITIONING MINUTE DRILLS 4 Rounds Jump Rope x 30 sec Burpees x 30 sec Side Plank (L) x 30 sec Jump Rope x 30 sec MB Slams x 30 sec Side Plank (R) x 30 sec *rest 3 minutes RECOVERY Steady State Aerobic Cooldown Assault Bike *or* Rower Must...
WOD May 9, 2018

WOD May 9, 2018

WOD MOVEMENT 3 Rounds Weighted Passthroughs x 5 (both grips) Bottom’s Up KB Press x 5/side Squat-to-Stand x 5 Goblet Squat x 5 STRENGTH 5 Rounds Bench Press x 4 @ 32X1 *rest 2 minutes **10 Band Reverse Flies after each round 3 Rounds Pullups x “Quality...
WOD May 8, 2018

WOD May 8, 2018

WOD MOVEMENT 3 Rounds Half-Kneeling End Range Liftoffs x 2/side Lateral Band Walks x 10 steps/direction Pike Liftoffs x 5 w/ pause CONDITIONING Every 2 Minute for 30 Minutes Round 1: Shuttle Run x 100 yards Round 2: Row x 100m Round 3: Assault Bike x 10...

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