Wod

WOD September 14, 2019

WOD September 14, 2019

MOVEMENTAgility Ladder (Linear)1 Foot In2 Feet InIn-In-Out-Out (Forward)Hard CrossoverIn-In-Out (Pause)In-In-Out (AQAP)CONDITIONINGAMRAP in 30 Minutes*w/ a Partner, alternating movementsAssault Bike x 15 calsTuck-Ups...

read more
WOD September 13, 2019

WOD September 13, 2019

STRENGTH6 RoundsDeadlift x 1-2-3*EMOM w/ RESTRound 1 = WARMUPRound 2 = MODERATERound 3-6 = Working SetsACCESSORY WORK3 RoundsBottoms-Up Press x 5/sideRing Rows x 12Side Plank Powell Raise x 10/side*rest 45 sec after...

read more
WOD September 12, 2019

WOD September 12, 2019

MOVEMENTNo Limit Shouldaz3 RoundsStraight-Arm Hang x 30 secLeopard Crawl x 25 yardsBottoms-Up KB Press x 5/sideCONDITIONINGAMRAP in 30 Minutes"ROWLING"*4 Rowers at a time*Using a Sprint Start and then MAX...

read more
WOD September 11, 2019

WOD September 11, 2019

MOVEMENTOld Faithful3 RoundsKB Swings x 10Goblet Squats x 5Pullups x "easy set"Pushups x "easy set"STRENGTH5 RoundsWeighted Pullups x 5*rest 2 minutesACCESSORY WORK3 RoundsNordic Curls x...

read more
WOD September 10, 2019

WOD September 10, 2019

MOVEMENTLinear ActiveKnee Hug x 15 yardsLeg Cradle x 15 yardsToy Soldiers x 15 yardsInch Worm x 3Sprint Drills 1 RoundIsometric MarchingWall March x 10/sidePartner Banded Sprints x 2 x 10 ydsHalf Kneeling...

read more
WOD September 9, 2019

WOD September 9, 2019

MOVEMENTSHOP Barbell Complex3 RoundsRound 1 - PVCRound 2 - Empty BarbellSTRENGTH5 RoundsBarbell Reverse Lunges x 8/sideDB Rows x 10/sideBB RDL's x 10Ab Wheel Rollouts x "Quality Set"*rest 45 sec after...

read more
WOD September 7, 2019

WOD September 7, 2019

STRENGTH5 RoundsSled March x 25 yardsChinups x "Quality Set"Single-Leg Hip Thrust x 10/sideFarmer's Carry x 100 yardsHollow Holds - 3 x 10 sec*Rest 45 sec after each movement

read more
WOD September 6, 2019

WOD September 6, 2019

Sprint Drills 1 RoundIsometric Marching x 4 x 5 sec/sideWall March x 10/sideWall March Switch x 4/sidePartner Banded Sprints x 2 x 10 ydsHalf Kneeling Accelerations x 3/side x 10 ydsCONDITIONINGEMOM for 5Shuttle Run...

read more
WOD September 5, 2019

WOD September 5, 2019

MOVEMENTSEQUENCE #63 RoundsTall Kneeling Face Pulls x 10Chest Smash x 30 sec/sideWall Slides with Lift Off x 10STRENGTH5 RoundsBench Press x 5Reverse Band Flyes x 10*Rest 2 min after each roundACCESSORY WORK3...

read more
WOD September 4, 2019

WOD September 4, 2019

SKILLKB Snatch ProgressionKB Deadlift x 10KB Swing x 10KB SA Swing x 5/sideKB High Pull x 5/sideKB Snatch x 5/side*If you haven't done 1,000 KB Swings, stick with KB Swings for entire EMOMCONDITIONINGEMOM for...

read more

Pin It on Pinterest

Share This