WOD/NEWS

• Wed.8.5.20

  Warmup:  ROM drills, dynamic stretches, 10 rows w/ bar or DBs, 20 Hand release pushups, 25 sit-ups Strength: Strict Press 10 reps x 3 rds @ Moderate weight WOD: 20 min AMRAP 15 Box Jumps 10 Bulgarian Split Squat (ea. Moderate weight – BB/DB) 500m Row or 400m Run Cooldown:  mobilize shoulders with banded stretches […]

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• Mon.8.3.20

  Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat 5 x 5, start at moderate weight and build each set. WOD: Circuits 2:00 work at each station; 1:00 rest/transition 3 rounds Jump Rope Goblet squat Wall Balls V-Ups Hand Release Push-ups 10m Shuttle runs Cooldown: Roll […]

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• Sun.8.2.20

  Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Leg raises 10 KB Swings 15 Burpees 10 Wall Balls 5 box dips Cooldown: Roll out and stretch

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• Sat.8.1.20

  Warmup: ROM, dynamic stretches, 40 high knees, 20 squats, 20 sit ups, 12 flag push ups, 10 squat and reach WOD: Tabata: 8 Rounds – :20 work/:10 High Knee sprints Jump rope Then 2 rounds for time 20-15-10 each Crab Toe Taps, alt Plank windmill and toe taps Sit throughs, alt Cooldown: :30 each: cat/cow; […]

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• Wed.7.29.20

  Warm-up: ROM, dynamic stretches, 40 High knees, 20 Air squats, 20 Sit-ups, 12 Flag Push-ups Then 10 Slow Mountain Climbers, 10 Slow Pike Push-ups, 10 Squat and Reach 20 Banded Squat walk, right then left WOD: 2 Rounds for Time of: 20 KB Lunges (alternating) 20 Chest High KB Swings 20 Sit-ups Rest 3:00 then […]

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• Mon.7.27.20

  Warmup: ROM, dynamic stretches, review movements in the “Goddess Maker”. 5 reps each, with Dumbbells: pushup + plank row R + plank row L Clean FS PP OH Reverse Lunge, each leg WOD: 6 Rounds for Time 8 Goddessmakers* (2×25/15 lb) 200 meter Run Rest 2 minutes *1 Goddessmaker consists of: 1 Dumbbell Push-Up, 1 […]

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• Sun.7.26.20

  Warmup: ROM, dynamic stretches, 400m run, 50 4ct Mountain climbers, 25 dips WOD: “Filthy Fifty” For time. 50 reps of each: Box Jumps (Step ups) Jumping Pullups (DB flys) KB Swings Walking lunge steps Knees to Elbows (Toes to KB) Push Press (45/65#) (DB PP) Back Extensions (Superman’s) Wall Balls (DB Thrusters) Burpees Double Unders […]

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