WOD January 25, 2020

WOD January 25, 2020

WOD SKILLJump Rope5 Minutes for Quality0:00 – 1:00 = Single Unders, Basic Skills1:00 – 5:00 = Double Unders, Sprint-in-PlaceMOVEMENTHips Don't Lie3 RoundsTactical Frog w/ Internal Rotation x 60 secSeated Band Hip External Rotations x 12Standing Box Lift...
WOD January 24, 2020

WOD January 24, 2020

WOD SKILLPower Clean3 Rounds (PVC, empty bar, light bar)1st Pull w/pause x 51st Pull w/pause + Jump Shrug x 51st Pull w/pause + Jump Shrug + High Pull x 51st Pull w/pause + Jump Shrug + High Pull + Drop and Catch x 5Power Clean x 5 (no pause)STRENGTH5 RoundsPower Cleans x...

WOD January 23, 2020

WOD MOVEMENTCRAWLING PATTERNSLeopard Crawl x 25 yards ForwardLeopard Crawl x 25 yards BackwardLeopard Crawl x 25 yards LeftLeopard Crawl x 25 yards RightBear Walk x 25 yardsSTRENGTHE2MOM for 10 MinutesChinups x "Quality Set"CONDITIONING2 RoundsAssault Bike...
WOD January 22, 2020

WOD January 22, 2020

WOD SKILLSHOP Barbell Complex2 RoundsRound 1 – PVCRound 2 – Empty BarbellSTRENGTH5 Rounds*rest 2 minutesACCESSORY WORK3 RoundsPushups x "Quality Set" @ 32x1Single-Leg Hip Thrusts x 12/sideRing Rows x 12*rest 45 sec after each...

WOD January 21, 2020

WOD MOVEMENTAgility Ladder (Lateral)ShuffleHigh KneesIn-In-Out-Out (Left/Right)Scissor JumpsHip RotationsSTRENGTH3 RoundsFarmer's Carry x MAX DistanceCONDITIONINGEMOM for 15 MinutesRound 1: Row x "Baseline Cals"Round 2: Shuttle Run x 100 yardsRound 3: MB...
WOD January 18, 2020

WOD January 18, 2020

WOD MOVEMENTSquat to SongSKILLJumprope Practice – 5 minAQAP With PartnerPartner A: Farmer Carry 100M (pacer)Partner B: Works through Movements100 DU or 200 SU80 Burpees60 MB Slams40 Airsquats20 Wall WalksFinisher: 200M Nose Only walk with...

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