Wod

WOD May 24, 2019

WOD May 24, 2019

MOVEMENTToe Touch ProgressionToes Up x 10Heels Up x 103 RoundsJefferson Curls x 5Cossack Squats x 5/sideKB Pullovers x 5STRENGTH5 RoundsDeadlift x 5*rest 2 minutesACCESSORY WORK3 RoundsAbwheel Rollouts x "Quality Set"Landmine Press x 8/sideInline...

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WOD May 23, 2019

WOD May 23, 2019

MOVEMENTMovNat Drills #1 (Balance Boards)Bottoms Up KB Heel/Toe x 1/side/directionGoblet Carry x 1/side/directionSuitcase Carry x 1/side/directionSKILLKB SnatchSTRENGTHEMOM for 10 minKB Snatch x 5*alternate sides every roundCONDITIONINGAMRAP in 15 minFarmers Carry x...

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WOD May 22, 2019

WOD May 22, 2019

MOVEMENTSquat Therapy3 RoundsAssisted Counter Balance x 5Face to Wall Squat x 5Goblet Squat x 1 w/ pause (heavy-ish)STRENGTH5 RoundsFront Squat x 3@32x1*rest 2 minutesACCESSORY WORK3 RoundsTGU x 1/sideBarbell Row x 10Sliding Hamstring Curls x 6*rest 45 sec after each...

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WOD May 21, 2019

WOD May 21, 2019

MOVEMENTNo Limit Shouldaz3 RoundsStraight-Arm Hang x 30 secLeopard Crawl x 25 yardsBottoms-Up KB Press x 5/sideCONDITIONINGEMOM for 8 minPullups x 5*rest 1 minEMOM for 8 minShuttle Run x 75 yds*rest 1 minEMOM for 8 minSingle Arm KB Swings x 6/side

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WOD May 20, 2019

WOD May 20, 2019

SKILLSHOP Barbell ComplexSTRENGTHE2MOM for 16 min (8 Rounds)Power Clean + 3 Hang Clean + 5 Push Press3 RoundsTall Kneeling TRX Chop x 6/sideSide Plank Powell Raise x 10/sideReverse Lunges x 6/side*rest 45 sec after each exercise

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WOD May 18, 2019

WOD May 18, 2019

MOVEMENTOVERHEADSupine 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 Rotation and Lift-Off x 8STRENGTH5 RoundsKB Press x 7/sideRing Rows x 8 @...

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WOD May 17, 2019

WOD May 17, 2019

SKILLJump Rope10 Minutes for Quality0:00 - 2:00 = Sungle Unders, Basic Skills2:00 - 8:00 = Double Unders, Sprint-in-Place8:00 - 9:00 = REST9:00 - 10:00 = MAX DOUBLE UNDERSCONDITIONINGMINUTE DRILLS4 RoundsJump Rope x 30 secMB Slams x 30 secUp-Downs x 30 secJump Rope x...

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WOD May 16, 2019

WOD May 16, 2019

MOVEMENTGot 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 Squats x 8/side*rest 2 minutesACCESSORY WORK3 RoundsDB Row x 8/sideKB Swings x...

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WOD May 15, 2019

WOD May 15, 2019

MOVEMENTPLYOS + SHUTTLE RUNSMB Plyo Circuit3 RoundsMB Rainbow Slams x 4/sideTall Kneeling Chest Pass x 8Half-Kneeling Rotational Throws x 4/sideShuttle Runs3 Rounds50 yards @ 70%50 yards @ 85%50 yards @ 100%CONDITIONINGEvery 2 Minutes for 24 Minutes (12 Rounds)Round...

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WOD May 14, 2019

WOD May 14, 2019

MOVEMENTSHOP Barbell Complex3 RoundsRound 1 - PVCRound 2 - Empty BarbellSTRENGTHBarbell Complex5 RoundsRDL x 5Hang Power Clean x 5Front Squat x 5Push Press x 5*rest 2 minutesFINISHER3 RoundsSliding Plank x 60 sec

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