Wod

WOD March 19, 2019

WOD March 19, 2019

MOVEMENTSHOP Barbell ComplexSTRENGTHBarbell Complex5 RoundsHang Power Clean x 3Front Squat x 3Push Press x 3*rest 2 minutesFINISHER3 RoundsLandmine Antirotation x 8/sideHollow Hold 3 x 10 sec*rest as needed

read more
WOD March 18, 2019

WOD March 18, 2019

MOVEMENTCone Drills2 RoundsZig Zag Sprints - ForwardZig Zag Sprints - LateralZig Zag Sprints - BackpedalSquare Locomotion x 2/directionCONDITIONINGEMOM for 25 MinutesMinute 1: Square Locomotion x 30 secMinute 2: KB Swings x 15Minute 3: Goblet HoldMinute 4: Assault...

read more
WOD March 16, 2019

WOD March 16, 2019

MOVEMENTSquat Therapy3 RoundsAssisted Counter Balance x 5Face the Wall Squat x 5Goblet Squat x 1 w/ pause (heavy-ish)STRENGTH5 RoundsFlexed Arm Hang x "Quality" SetGoblet Squat x 6Table Top Hold x 45 secSA Ring Rows x 8/sideRow x 100m* rest 45 sec after each...

read more
WOD March 15, 2019

WOD March 15, 2019

MOVEMENTSHOP Barbell ComplexCONDITIONINGCrossFit Open 19.3For total time:3 Rounds10 Snatches (95#/65#)12 Bar-Facing Burpees*rest 3 minutes3 Rounds10 Bar Muscle-Ups12 Bar-Facing Burpees*Time Cap = 12 Minutes

read more
WOD March 14, 2019

WOD March 14, 2019

MOVEMENT3 RoundsScap Pullups x 10Bottoms Up Press x 5/sideMcGill Curl Ups x 5/sideSTRENGTH5 RoundsClose Grip Bench x 5(Hollow Band Pull Aparts x 10 during rest)*rest 2 minutesACCESSORY WORK3 RoundsFarmer Cary x 50 yardsBarbell Hip Thrust x 15Band External Rotations x...

read more
WOD March 13, 2019

WOD March 13, 2019

MOVEMENTSEQUENCE #53 RoundsKB Swings x 10Goblet Squats x 5Pullups x "easy set"Pushups x "easy set"CONDITIONINGEMOM for 301: Assault Bike x MAX2: Battle Ropes x 15 sec3: Squat Jumps x 84: MB Slams x 105: Shuttle Run x 75 yds6: Rest

read more
WOD March 12, 2019

WOD March 12, 2019

MOVEMENT3 RoundsTurkish Get-up x 1/sideTRX Chop x 5/sideSTRENGTH5 RoundsSled Push x 50 yds*rest 2 minutesACCESSORY WORK3 RoundsSingle Leg RDL x 6/sideRing Row Hold x "Quality" SetTurkish Get-ups x 1/side*rest 45 sec after each exercise

read more
WOD March 11, 2019

WOD March 11, 2019

MOVEMENT3 RoundsBottoms Up Carry x 25 yds/sideLeopard Crawl x 25 ydsCONDITIONINGPartner WorkoutEMOM for 20*partners alternate positions each minutePartner A: 1 Power Clean + 3 Thrusters + 5 BurpeesPartner B: HangFINISHER3 RoundsSliding Planks x 60 sec

read more
WOD March 9, 2019

WOD March 9, 2019

SKILLAgility Ladders and Box JumpsSTRENGTH4 RoundsWeighted Chinups x 5KB Swings x 10*rest 2 minutesACCESSORY WORK3 RoundsKB Rack Cary x 50 yardsRing Dip Support x "Quality" SetKickstand Squat x 6/side*rest 45 sec after each exercise

read more
WOD March 8, 2019

WOD March 8, 2019

MOVEMENT3 RoundsKB Swings x 10Goblet Squats x 5Pullups x "Easy Set"Pushups x "Easy Set"CROSSFIT OPEN 19.3AQAP200ft DB Overhead Lunge50 DB Box Step-Ups50 Handstand Pushups200ft Handstand Walk

read more

Pin It on Pinterest

Share This