WOD/NEWS

• Mon.6.18.18

  Warmup:  ROM, dynamic stretches, 500m row, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 60% of your 1 RM Work: 5 x 3 reps, de-load WOD: 3 Rounds 10 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 50 wtd Mason twists Cooldown: 50 arm haulers, roll out shoulders, roll […]

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• Sun.6.17.18

  Warmup: ROM drills, big to little arm circles, 1 min butt kicks, 1 min high knees, 1 min jumping jacks WOD: 20 min AMRAP 10 Wall Balls (20/14#) 20 Double Unders   Cooldown: Pick an ab circuit from the board.

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• Sat.6.16.18

  Warmup: Rom drills, dynamic stretches, 15 jumping jacks, 10 push-ups WOD: 3-5 rounds 800 m run 1 min burpees 400 m run 2 mins burpees 200m run 3 min burpees Cooldown: roll out and stretch

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• Fri.6.15.18

  Warmup:  ROM drills, max strict pullups (20 supine ring rows), 30 hand release pushups, 30 sit-ups, 15 clean pulls, 15 front squats with PVC WOD:  “Elizabeth” For time 21-15-9 Squat Clean (135/95#) Ring dips Then 100 ski abs 50 V-ups 25 GHD sit ups Cooldown: roll out and stretch

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• Wed.6.13.18

  Warmup:  ROM drills, dynamic stretches, max strict pull-ups or 20 ring rows, 20 Hand release pushups, 20 situps, 30 second handstand hold 15 Push Press with PVC Strength: Strict Press Warmup to 85% 1RM Work: 10 x 1-2 reps with 60-90 second rest between sets WOD: 20 min AMRAP 15 Burpee Box Jumps (24/20#) 15 […]

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• Mon.6.11.18

  Warmup: ROM drills, dynamic stretches, 20 Push ups, 500m row Strength: Bench Press 10 x 1-2 @ 85% WOD: 10 x 250M sprint Row, 30 seconds rest between rounds Then 3 rounds of: 5 KB Snatch, each arm 15 Pullups Cooldown: 50 sit ups, roll out, stretch

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• Sun.6.10.18

  Warmup: ROM drills, dynamic stretches, 15 arm circles (small to big, big to small), 15 push-ups, 15 dips, 15 press with bar WOD: EMOM for 8 mins, perform 10 barbell rows on bench (135/95#) rest 2 mins, then EMOM for 8 mins, perform 10 Barbell Floor Press (95/65#) rest 2 mins EMOM for 8 mins, […]

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