WOD/NEWS

• Mon.7.15.19

  Warmup: ROM, dynamic stretches, 500m row, 20 push ups, 10 clapping push ups, 25 squats Strength: Back Squats 10 x 5 @ 85% 1RM, rest :60-:90 between sets WOD: 3 rounds for time 500m row 10 pull ups 15 KB Sumo Deadlift High Pulls 20 Overhead lunges with 25# plate Cooldown: 20 side twists on […]

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• Sun.7.14.19

  Warmup: ROM, dynamic stretches, 200m run, 20 over the block burpees WOD: “Kelly” 5 Rounds 400m run 30 Box Jumps 30 Wall Balls Cooldown: Roll out and stretch

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• Sat.7.13.19

  Warmup: ROM, Dynamic stretches, 1000m row, 10 squats, 20 push ups, 30 mountain climbers WOD: For time 10 Box dips 20 jump squats 30 4ct mountain climbers 40 side plank knee to elbow taps 50 alternating pistols Cooldown: Roll out and stretch

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• Fri.7.12.19

  Warmup: ROM, Dynamic stretches, 1000m row, 10 squats, 20 push ups, 30 mountain climbers WOD: For time 10 Box dips 20 jump squats 30 4ct mountain climbers 40 side plank knee to elbow taps 50 alternating pistols Cooldown: Roll out and stretch

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• Wed.7.10.19

  Warmup:  ROM drills, dynamic stretches, 30 sec handstand hold, 10 decline push ups Strength: Strict Press 10 x 5 @ 75% WOD: 25:00 AMRAP Pullups Atomic sit ups Box Jumps Pyramid: start with 1 rep each, then add 1 rep of everything, each round. Cooldown: Roll out and stretch

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• Mon.7.8.19

  Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat 10 x 5 @ 75% WOD: 4 Rounds 10 Goblet Squats 10 Pullups 30 Double Unders Cooldown: 15 Atomic situps

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• Sun.7.7.19

  Warmup: ROM, dynamic stretches, banded pull aparts and pass throughs, 2:00 Plank – do alternating shoulder taps in the last :30, 15 inchworms, 10 banded lat pull downs, 400m run WOD: 10-15 Rounds for time 5 Pullups 5 Push ups 5 Squats 5 Sit ups 5 Back Extensions Cooldown: Roll out and stretch

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