Wod

WOD November 13, 2019

WOD November 13, 2019

MOBILITYQuad SmashMOVEMENTGot My Mind on My Knee3 RoundsReverse Lunge w/ RNT x 6/sideSingle-Leg Eccentric Sliding Leg Curls x 6/sideSide-Lying Hip Abductions x 6/sideSTRENGTH5 RoundsBulgarian Split Squat x...

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WOD November 12, 2019

WOD November 12, 2019

MOBILITYCalf SmashMOVEMENTPLYOS + SHUTTLE RUNS3 RoundsMB Rainbow Slams x 4/sideTall Kneeling Chest Pass x 8Half-Kneeling Rotational Throws x 4/sideCONDITIONING3 Rounds50 yards @ 70%50 yards @ 85%50 yards @ 100%MINUTE...

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WOD November 11, 2019

WOD November 11, 2019

MOBILITYPVC PassthroughsSKILLHand Power Snatch2 Rounds (PVC, then barbell)Snatch Press and Dip x 5Snatch Balance x 5Dip Snatch x 5Hang Power Snatch x 5STRENGTH5 RoundsHang Power Snatch x 3*rest 2 minutesACCESSORY...

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WOD November 9, 2019

WOD November 9, 2019

MOBILITYT-Spine ExtensionsSTRENGTH5 RoundsAssault Bike "Peak RPMs"Pullups x "Quality Set"Sliding Reverse Lunges x 6/sideHandstand Pushups x "Quality Set"*rest 45 sec after each...

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WOD November 8, 2019

WOD November 8, 2019

MOVEMENT3 RoundsKB Swings x 10Goblet Squats x 5Pullups x "easy set"Pushups x "easy set"CONDITIONINGAQAP4 Rounds10 Pullups20 Cals Row/Bike30 Wallballs*Time Cap = 20 MinutesRECOVERYSHOP Recovery...

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WOD November 7, 2019

WOD November 7, 2019

MOBILITYLat SmashSKILLTurkish Get-up3 RoundsRound 1 - BodyweightRound 2 - Shoe on FistRound 3 - Bottoms-Up KB (LIGHT!!)STRENGTH5 RoundsTurkish Getup x 1/side*rest 2 minACCESSORY WORK3 RoundsRing Rows x 12SL Hip...

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WOD November 6, 2019

WOD November 6, 2019

MOBILITY90/90 StretchEMOM for 30 minIncreasing reps each minuteMinute 1: Cals Bike or RowMinute 2: MB Slams*Once you can no longer continue, rest 2 minutes and begin the next workout starting at 1 repMinute 1:...

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WOD November 5, 2019

WOD November 5, 2019

MOBILITYGlute SmashMOVEMENTDeadlift Prep3 RoundsCook Hip Lift x 6/sideHardstyle Plank x 10 secKB Deadlift x 6STRENGTHEMOM Ladder5 RoundsMinute 1: Deadlift x 1Minute 2: Deadlift x 2Minute 3: Deadlift x 3Minute 4:...

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WOD November 4, 2019

WOD November 4, 2019

SKILLJump Rope10 Minutes for Quality0:00 - 2:00 = Single Unders, Basic Skills2:00 - 8:00 = Double Unders, Sprint-in-Place8:00 - 9:00 = REST9:00 - 10:00 = MAX DOUBLE UNDERSCONDITIONINGQuad TabataBike/RowFarmers...

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WOD November 2, 2019

WOD November 2, 2019

STRENGTH5 RoundsGoblets Squat x 8Chinups x "Quality Set"Single-Leg Hip Thrust x 10/sideBottoms-up Press x 5Row x 100m*rest 45 sec after each exercise*rest 2 min after each round

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