Wod

WOD January 18, 2019

WOD January 18, 2019

MOVEMENT3 RoundsKickstand Squat x 5/sideKB Armbar x 5/sideKB Windmill x 5/sideSTRENGTH4 RoundsKB Deadlift x 10Band Reverse Flies x 10*rest 1 minute between each movement3 RoundsKB Press x 7/sideBox Jumps x 5Pallof Press Iso x 30 seconds/side*rest 45 seconds between...

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WOD January 17, 2019

MOVEMENTAgility Ladder DrillsCONDITIONINGE5MOM for 25 Minutes (5 Rounds)Row/Bike x 15 calsThrusters x 10Double Unders x 50

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WOD January 16, 2019

WOD January 16, 2019

MOVEMENTLeopard Crawl x 25 yards forward and backwardLateral Crawl x 25 yards left and rightSTRENGTH5 RoundsPlyo Pushups x 8KB Swings x 15Straddle/Pike Liftoff x 5Sliding Reverse Lunges x 8/side*rest 45 seconds after each movement, 2 minutes after each round

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WOD January 15, 2019

WOD January 15, 2019

MOVEMENTMB Plyos + Shuttle RunsCONDITIONINGAMRAP in 25 MinutesRun x 400mSuitcase Carry x 50 yards/sideWallballs x 15Situps x 15Pullups x

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WOD January 14, 2019

WOD January 14, 2019

MOVEMENT3 RoundsBear Walk x 12.5 yardsTraveling Squat x 12.5 yardsLateral Band Walks x 10/direction2 Inch Squat DrillSTRENGTH5 RoundsFront Squat x 3*rest 2 minutes between rounds3 RoundsFlexed Arm Hang x 45 secondsAb Wheel Rllouts x "Quality" SetSide Plank...

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WOD January 12, 2019

WOD January 12, 2019

SKILLJump Rope PracticeCONDITIONINGAQAPDouble Unders x 100then 21-15-9Wallballs Abmat SitupsthenDouble Unders x 100then 21-15-9Wallballs Abmat SitupsthenDouble Unders x 100

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WOD January 11, 2019

WOD January 11, 2019

MOVEMENTLeopard Crawl x 25 yards forward & backwardLateral Crawl x 25 yards left & rightSTRENGTH5 RoundsWeighted Chinups x 4*Perform 5 squat to stand and rest 2 minutes between rounds5 RoundsGoblet Squat x 8 Tabletop Hold x 45 secondsDB Row x 10/side

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WOD January 10, 2019

WOD January 10, 2019

MOVEMENT3 RoundsWall Press Deadbug x 5/sideBird Dog x 8/sideAxis Leopard Crawl x 1/directionCONDITIONINGEMOM for 30 Minutes (0:12 ON / 0:48 OFF)Assault BikeRowMB SlamsShuttle RunKB Swings

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WOD January 9, 2019

WOD January 9, 2019

MOVEMENT3 RoundsJefferson Curls x 5Cossack Squats x 5/sideKB Pullovers x 5STRENGTH4 RoundsBulgarian Split Squats x 5/sideSingle Arm DB Floor Press x 10/side*rest 1 minute between movements3 RoundsSingle Leg RDL x 8/sideRing Rows x 10Anti-Rotation Deadbugs x...

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WOD January 8, 2019

WOD January 8, 2019

MOVEMENTMovNat DrillsCONDITIONINGRow x 500m - 400m -300m - 200m - 100m Suitcase March*partner up, one rows while the other marches, then switchFINISHERQuadruped Reaching x 3/limbSide Plank - 3 x 10 seconds/side*rest as needed

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