Wod

WOD January 25, 2020

WOD January 25, 2020

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...

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WOD January 24, 2020

WOD January 24, 2020

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...

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WOD January 23, 2020

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...

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WOD January 22, 2020

WOD January 22, 2020

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...

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WOD January 21, 2020

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...

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WOD January 18, 2020

WOD January 18, 2020

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...

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WOD January 17, 2020

WOD January 17, 2020

SKILLClean Skillwork2 Rounds (PVC, then Barbell)STRENGTHE2MOM x 53 Cleans3 Front Squats3 Push Presses*Build up each roundMOBILITYLat Smashing x 2 min/side

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WOD January 16, 2020

WOD January 16, 2020

MOVEMENTOVERHEAD (short) - Choose 4Supine Alternating Shoulder Flexion x 8/sideBench T-Spine Mobilization x 8Side-Lying Windmills x 8'sideDeadbugs x 8/sideBack-to-Wall Shoulder Flexion x 8Wall Slides w/ Upward...

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WOD January 15, 2020

MOVEMENT3 RoundsSingle Leg Raises (Hamstring)KB Deadlifts x 8STRENGTHDeadlift - 15 Min time limit"I Go, You Go!" with a partnerDeadlifts x 1-2-3(minimum of 4 sets)*Rest as neededACCESSORY WORK3...

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WOD January 14, 2020

MOVEMENT3 RoundsWall Lift-off's w/ green bands x 10Band pull throughs x 5Plank HoldCONDITIONINGAMRAP 4 Minutes20 Cal Bike/Row or 200m Run20 KB Swings20 Thrusters*Rest 4 minutesAMRAP 4 Minutes10 Cal Bike/Row or...

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