WOD June 19, 2019

WOD June 19, 2019

WOD MOVEMENTOld Faithful3 RoundsKB Swings x 10Goblet Squats x 5Pullups x "easy set"Bottoms-Up KB Press x "easy set"STRENGTH5 RoundsPullups x "Quality Set"KB Press x 5/sideGoblet Squat x 8KB Swings x 25*rest 45 sec after each exercise*rest 2...
WOD June 18, 2019

WOD June 18, 2019

WOD MOVEMENT AGILITY + BOX JUMPSAgility Ladder (Linear)1 Foot In2 Feet InIn-In-Out-Out (Forward)In-In-Out (Pause)In-In-Out (AQAP)Box Jumps3 RoundsBox Jumps x 5CONDITIONINGEMOM for 20 MinutesRound 1: Assault Bike x 40 secRound 2: Side Plank x 40 secRound 3: Farmer's...
WOD June 17, 2019

WOD June 17, 2019

WOD SKILLSHOP Barbell Complex 3 RoundsRound 1 – PVCRound 2 – Empty BarbellSTRENGTH5 RoundsPower Cleans x 3*rest 2 minutesACCESSORY WORK3 RoundsSliding Reverse Lunges x 10/sidePushups x "Quality Set"Half-Kneeling TRX Chops x 6/side*rest 45 sec after...
WOD June 15, 2019

WOD June 15, 2019

WOD MOVEMENTSEQUENCE #113 RoundsWall Press Deadbug x 5/sideBirddog x 8/sideAxis Leopard Crawl x 1/directionCONDITIONINGAMRAP in 22 (for Quality)3 Pull-ups6 Push-ups9 Cal Row12 Lunges 15 Air SquatsFINISHER5 Minute Drill (60, 45, 30, 15 sec work and rest)Assault Bike
WOD June 14, 2019

WOD June 14, 2019

WOD MOVEMENTNo Limit Shouldaz3 RoundsStraight-Arm Hang x 30 secLeopard Crawl x 25 yardsBottoms-Up KB Press x 5/sideSTRENGTH4 RoundsSled Drag x 50 ydsFlexed Arm Hang x 20 secTGU x 1/sideDB Rows x 12/sideBarbell Hip Thrusts x 15
WOD June 13, 2019

WOD June 13, 2019

WOD MOVEMENTCone Drills (Zig Zag)Zig Zag Forward Shuffle x 2Zig Zag Lateral x 1/directionZig Zag Sprint x 2Cone Drills (Box)Square Locomotion x 4/directionX-Drill x 4 CONDITIONINGEvery 2 Minutes for 30 Minutes (15 Rounds)KB Swings x 10Assault Bike x "Peak"...

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