WOD April 17, 2019
WOD MOVEMENTCone Drills (Zig Zag)Zig Zag Forward Shuffle x 2Zig Zag Lateral x 1/directionZig Zag Sprint x 2Cone Drills (Square)Square Locomotion x 2/directionX-Drill x 4CONDITIONINGEMOM for 30 MinutesRound 1: MB Slams x 10Round 2: HK Suitcase Hold x 25 sec/sideRound 3:...
WOD April 16, 2019
WOD MOVEMENTNo Limit Shouldaz3 RoundsStraight-Arm Hang x 30 secLeopard Crawl x 25 yardsBottoms-Up KB Press x 5/sideSTRENGTHTOTAL TENSION KB COMPLEX1 Cl + 1Pr + 1Sq + 1RR1 Cl + 1Pr + 2Sq + 1RR1 Cl + 1Pr + 3Sq + 1RR1 Cl + 1Pr + 4Sq + 1RR1 Cl + 1Pr + 5Sq + 1RR1 Cl + 1Pr +...
WOD April 15, 2019
WOD MOVEMENTSequence #13 RoundsJefferson Curls x 5Cossack Squats x 5/sideKB Pullovers x 5CONDITIONING5 RoundsRow 500m*rest as neededRECOVERYLegs up breathing x 3-5 min
WOD April 13, 2019
WOD MOVEMENTAlways Bet on Back3 RoundsQuadruped Reaching x 3/limbSuitcase March x 12.5 yards/sideBand Pullthroughs x 10CONDITIONINGAMRAP in 25 min (in teams of 2)Leopard Crawl x 25 ydsRun 200mKB Swing x 15Pullups x 5Hollow Body Hold x 30 sec*one partner working at a time...
WOD April 12, 2019
WOD MOVEMENTSEQUENCE #133 RoundsBear Walk x 12.5 yardsTraveling Squat x 12.5 yardsLateral Band Walks x 10/directionSTRENGTH5 RoundsBacksquat x 7*rest 2 minutesACCESSORY WORK3 RoundsAbwheel Rollouts x "Quality Set"DB Row x 10/sideNordic Curls x "Quality...
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