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WOD/News

  • Sun.3.29.20

    By CoachBo | In WOD | on March 28, 2020

    Warmup: ROM, dynamic stretches, 40 high knees, 20 squats, 20 sit ups, 12 flag push ups, 10 squat and reach WOD: 20:00 AMRAP 10 Dips 10 Side Plank hip dips, each 10 Flag Pushups 10 Lateral Jumps Cooldown: :30 each: cat/cow; childs pose, saddle sit quad stretch, pigeon, hamstring stretches

    CONTINUE READING
  • Mon.3.23.20

    By CoachBo | In WOD | on March 23, 2020

    Warmup: ROM, dynamic stretches, 10 inchworms, 15 burpees, 20 alt jumping lunges WOD: 20:00 AMRAP 5 x 3 position push up (narrow, wide, pike) 10 single, single, double V-up 15 single leg deadlift to curtsy lunge 20 alt jumping lunges 1:00 fast feet high knees :30 rest Cooldown: Ab circuit. Roll and stretch

    CONTINUE READING
  • Sun.3.22.20

    By CoachBo | In WOD | on March 22, 2020

    Warmup:  ROM, dynamic stretches, hip openers, 10 inchworms, 20 lunges, 400m run WOD: 21-15-9 Deadlifts (bodyweight) Box Jumps Seat Presses with bar Then 50 Hollow Rocks 50 Arch Rocks 50 GHD sit-ups Cooldown:  Roll out and stretch.

    CONTINUE READING
  • Sat.3.21.20

    By CoachBo | In WOD | on March 20, 2020

    Warmup:  ROM, Dynamic stretches, 5/side lunge with twist, 10/side leg swings, 2:00 Jump rope, 10 burpees WOD:  4 Rounds 20 Burpees 30 KB swings 40 Slow Mountain Climbers 500m row Cooldown: Ab circuit, roll and stretch

    CONTINUE READING
  • Mon.3.16.20

    By CoachBo | In WOD | on March 16, 2020

    Warmup: ROM, dynamic stretches 2 x :20 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load 5 x 5 @ 65 % During rest, hold handstand :15 WOD: 3 Rounds for time 400m run 12 Bent Over Rows 9 Over the bar burpees Cooldown: 3 x 1:00 plank, 1:00 rest Roll and […]

    CONTINUE READING
  • Sat.3.14.20

    By CoachBo | In WOD | on March 13, 2020

    Warmup: ROM, dynamic stretches, 3 rounds of 10 GHD sit ups, 10 lunges WOD: 20 Min AMRAP Perform as many wall balls as possible in 20 minutes. Do as many unbroken reps as you can, when you have to stop, do lunges. Wall Balls 20 lunges Cooldown: Pick and ab circuit from the board. Roll […]

    CONTINUE READING
  • Wed.3.4.20

    By CoachBo | In WOD | on March 4, 2020

    Warmup: ROM, dynamic stretches, 20 Barbell rows with bar, 1000m row Strength: Bent Over Row, De-load 5 x 5 @ 65% WOD: 3 Rounds, not for time: 20 Barbell step ups (45-65/65-95#) 20 Banded Good mornings Max rep weighted leg raises (hold db between feet) then 3 Rounds: 25 Double Unders (4x singles) 20 Hang […]

    CONTINUE READING
  • Mon.3.2.20

    By CoachBo | In WOD | on March 2, 2020

    Warmup: ROM drills, 30 sec squat hold, 10 squats Strength: Back Squat, deload week Work: 5×5 @ 65% WOD: AMRAP 20 minutes: 200m Run 15 Wall balls 10 Toes to Bar Cooldown: up dog/down dog x 4, stretch calves and shoulders

    CONTINUE READING
  • Sun.3.1.20

    By CoachBo | In WOD | on March 1, 2020

    Warmup: ROM, dynamic stretches, 5 min jump rope or 800 m run WOD: 20 Min AMRAP 10 Med ball cleans 10 Ring Dips 10 Burpees Core: 2 sets of 25 GHD sit ups Cooldown: Roll out and stretch

    CONTINUE READING
  • Sun.2.23.20

    By CoachBo | In WOD | on February 23, 2020

    Warmup – ROM drills, dynamic stretches, 500m row, 30 sec handstand hold, 25 sit ups, 10 KB halos, each direction WOD: 4 Rounds 25 Cal. Row 25 KB side bends , each side (AHAP) 25 Push Press (75-95/55-75#) 25 V- ups 25 Back Extensions Cooldown: Roll and stretch

    CONTINUE READING
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