WOD August 22, 2019

WOD August 22, 2019

WOD MOVEMENT3 RoundsSupine Alternating Shoulder Flexion x 8/sideThoracic Bridge x 4/sideWaiters March x 12.5 yds/sideSKILLClean Grip SnatchSTRENGTH5 RoundsClean Grip Snatch x 3*rest 2 minACCESSORY WORK3 RoundsSuitcase Carry x 50 yds/sideBarbell Hip Thrusts x 10*rest 45...
WOD August 21, 2019

WOD August 21, 2019

WOD MOVEMENTMB Plyos + Box Jumps3 RoundsStanding OH Throw x 8Stepping OH Throw x 4/sideCrow Hop OH Throw x 4/side3 RoundsBox Jump x 5CONDITIONINGEMOM for 25 minMinute 1: Sled Sprint x 50 ydsMinute 2: MB Slams x 10Minute 3: DB Snatch x 3/sideMinute 4: Hollow Body *max...
WOD August 20, 2019

WOD August 20, 2019

WOD MOVEMENTSquat Therapy3 RoundsAssisted Counter Balance x 5Face the Wall Squat x 5Goblet Squat x 1 w/ pause (heavy-ish)STRENGTH5 RoundsSquat Variation x 5 @ 32X1(Back, Front, or Goblet)*rest 2 minutesACCESSORY WORK3 RoundsLandmine RDL x 8/sideDB Row x 10/sidePVC Lat...
WOD August 19, 2019

WOD August 19, 2019

WOD SKILLJump Rope PracticeSKILLHang Power CleanCONDITIONINGE4MOM for 20 minRun 200m or Bike/Row x 1 minHang Power Clean x 10Double Unders x 35Time Cap: 2:30 each roundRECOVERYSteady State Aerobic CooldownAssault Bike *or* RowerNose only breathingMinimum 3 minutes
WOD August 17, 2019

WOD August 17, 2019

WOD MOVEMENTSEQUENCE #133 RoundsBear Walk x 12.5 yardsTraveling Squat x 12.5 yardsLateral Band Walks x 10/directionCONDITIONINGQuad Tabata8 Rounds20 sec ON/ 10 sec OFFKB SwingsDouble UndersWall BallsBike or Row*Complete each Tabata with a single movement*Rest 4 min...
WOD August 16, 2019

WOD August 16, 2019

WOD MOVEMENTAlways Bet on Back3 RoundsQuadruped Reaching x 3/limbSuitcase March x 12.5 yards/sideBand Pullthroughs x 10STRENGTH5 RoundsDeadlift x 5*rest 2 minutesACCESSORY WORK3 RoundsWeighted Plank x 30 secEccentric Pullup x 3 @ 50X0Goblet Squat x 8*rest 45 sec after...

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