Wod

WOD November 30, 2018

WOD November 30, 2018

MOVEMENT3 RoundsWall Press Deadbug x 5/sideBirddog x 8/sideAxis Leopard Crawl x 1/directionSTRENGTH5 RoundsBench Press x 6Band Pull Apart x 8*rest 2 minutes between rounds3 RoundsReverse Lunges x 6/sideTabletop Hold x 45 secondsWaiter Carry x 50 yards/side*rest 45...

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WOD November 29, 2018

WOD November 29, 2018

MOVEMENTAgility Ladders + Box Jump PlyosCONDITIONINGMinute Drills (4 Rounds)Single Arm Swings (L) x 30 secondsSide Plank (L) x 30 secondsSitups x 30 secondsSingle Arm Swings (R) x 30 secondsSide Plank (R) x 30 secondsAir Squats x 30 seconds*rest 3 minutes between...

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WOD November 28, 2018

WOD November 28, 2018

SKILLHandstand PracticeSTRENGTH4 RoundsHandstand Pushups x 5Single Leg RDL x 6/side*rest 1 minute after each movement3 Rounds Pullups x 5DB Reverse Fly x 8Half Kneeling Pallof Iso x 30 seconds/side*rest 45 seconds after each movement if(window.strchfSettings ===...

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WOD November 27, 2018

WOD November 27, 2018

MOVEMENT3 RoundsTactical Frog x 60 secondsDeadbugs x 5/sideAlternating Supermans x 5/sideCONDITIONINGE2MOM for 24 Minutes (12 Rounds)Sled Sprint x 50 yardsRow x 20 secondsMB Slams x 10MOBILITYCalf Smash x 2 min/side if(window.strchfSettings === undefined)...

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WOD November 26, 2018

WOD November 26, 2018

MOVEMENTSquat Therapy (3 Rounds)Assisted Counterbalance Squat x 5Face the Wall Squat x 5Goblet Squat x 1STRENGTH6 RoundsFront Squat x 7-5-3-7-5-3*rest 2 minutes after each round; goal is to go heavier on 2nd set of 7-5-33 RoundsKB Swings x 10KB Row x 8/sideToes to Bar...

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WOD November 24, 2018

WOD November 24, 2018

MOVEMENTLinear Active Warmup + Agility Ladder DrillsCONDITIONINGE4MOM for 20 Minutes (5 Rounds)Run x 200mBurpees x 10Pullups x 5 if(window.strchfSettings === undefined) window.strchfSettings = {}; window.strchfSettings.stats = {url:...

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WOD November 22, 2018

WOD November 22, 2018

AMRAP in 25 Minutes (for MAX cals)Teams of 5Burpees x 15 (pace setter)Situps MB SlamsAssault Bike / Row / TreadmillREST if(window.strchfSettings === undefined) window.strchfSettings = {}; window.strchfSettings.stats = {url:...

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WOD November 21, 2018

WOD November 21, 2018

MOVEMENT3 RoundsTurkish Getup x 1/sideKB Swings x 15Half-Kneeling KB Halos x 5/directionSTRENGTH4 RoundsSled Drag x 50 yards*rest 2 minutes between rounds3 RoundsToes to Bar x 10Single Leg RDL x 8/sideDiamond Pushups x 10*rest 45 seconds between each exercise...

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WOD November 20, 2018

WOD November 20, 2018

MOVEMENTLinear Active WarmupCONDITIONINGSHOP Triathlon (2 Rounds)Row x 500mAssault Bike x 25 calsRun x 400m*rest 5 minutes between roundsFINISHER3 RoundsHollow Hold - 3 x 10 secondsPallof Press Iso x 30 seconds/side if(window.strchfSettings === undefined)...

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WOD November 19, 2018

WOD November 19, 2018

MOVEMENTSHOP Barbell ComplexSTRENGTH5 Rounds Push Press x 7*rest 2 minutes between rounds3 RoundsDB Box Step Up x 6/sideRing Row Hold x 20 secondsIYTs x 4/each*rest 45 seconds after each movement if(window.strchfSettings === undefined) window.strchfSettings = {};...

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