Wod

WOD June 7, 2019

WOD June 7, 2019

MOVEMENTMax Shank Pull-up Primer3 RoundsScap Pull-ups x 10Thoracic Bridge x 5/sideHollow Hold x 20 secSTRENGTH5 RoundsWeighted Pull-ups x 5, 4, 3, 2, 1 reps*rest 2 minutesACCESSORY WORK3 RoundsSA Floor Press x 8/sideWeighted Front Plank x 30 secBarbell Bent Over Rows...

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WOD June 6, 2019

WOD June 6, 2019

MOVEMENTAGILITY + BOX JUMPSAgility Ladder (Linear)1 Foot In2 Feet InIn-In-Out-Out (Forward)In-In-Out (Pause)In-In-Out (AQAP)Box Jumps3 RoundsBox Jumps x 5 CONDITIONINGEMOM for 515, 30, 45, 30, 15 sec workDouble UndersWall BallsRow/BikeHang (Flexed as long as possible...

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WOD June 5, 2019

WOD June 5, 2019

MOVEMENTAlways Bet on Back3 RoundsQuadruped Reaching x 3/limbSuitcase March x 12.5 yards/sideBand Pullthroughs x 10STRENGTH5 RoundsDeadlifts x 5 reps*rest 2 minutesACCESSORY WORK3 RoundsSled Pull x 20 ydsFilly Press x 5/sideFront Rack Lunges x 6/side*rest 45 sec after...

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WOD June 4, 2019

WOD June 4, 2019

MOVEMENT SEQUENCE #43 RoundsWeighted Passthroughs x 5 each gripBottom's Up KB Press x 5/sideSquat-to-Stand x 5Goblet Squat x 5CONDITIONINGEvery 4 Minutes for 20 Minutes (5 Rounds)Assault Bike x 30 secThrusters x 15FINISHERLoaded Carries3 RoundsWaiter's Carry...

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WOD June 3, 2019

WOD June 3, 2019

MOVEMENTMax Shank Handstand Primer1 RoundWall Slides w/ Upward Rotation and Lift-Off x 10Hollow Hang x 30 secSupine Alternating Shoulder Flexion x 8/sideSKILLHandstand PracticeWall WalkPartial HandstandThenHandstand AlternativesSTRENGTHEMOM for 12Minute 1: Handstand...

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WOD June 1, 2019

WOD June 1, 2019

MOVEMENTSEQUENCE #23 RoundsTurkish Getup x 1/sideKB Swings x 15Half-Kneeling KB Halos x 5/dir/sideSTRENGTH5 RoundsTGU x 1/side*rest 2 minutesACCESSORY WORK3 RoundsWeighted Chinup x "Quality Set"Half-Kneeling KB Press x 5/sideSingle Leg Hip Thrusters x...

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WOD May 31, 2019

WOD May 31, 2019

SKILLJump Rope 10 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 UNDERSCONDITIONINGAQAP (est. 8-10 min)21-18-15-12-9-6-3Wall BallsDouble Unders*rest 4 minAQAP (est....

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WOD May 31, 2019

WOD May 31, 2019

SKILLJump Rope 10 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 UNDERSCONDITIONINGAQAP (est. 8-10 min)21-18-15-12-9-6-3Wall BallsDouble Unders*rest 4 minAQAP (est....

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WOD May 30, 2019

WOD May 30, 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 RoundsBarbell Reverse Lunges x 5/side*rest 2 minutesACCESSORY WORK3 RoundsRing Rows x 10KB Swings x 15Hollow...

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WOD May 29, 2019

WOD May 29, 2019

MOVEMENTAGILITY + BOX JUMPSAgility Ladder (Linear)1 Foot In2 Feet InIn-In-Out-Out (Forward)In-In-Out (Pause)In-In-Out (AQAP)Box Jumps3 RoundsBox Jumps x 5CONDITIONING3 RoundsAMRAP in 5 minDB Push Press x 12DB Box Step Up x 12V-Ups x 12Row/Bike x 12 cals*rest 3...

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