Warmup: ROM, dynamic stretches, 400m run, 20 burpees, 20 jumping squats WOD: 5 Rounds 5 Hanging Leg raises10 KB Swings15 Burpees10 Wall Balls5 box dips Cooldown: Roll out and stretch
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 250m row, 20 sit-ups, 15 dips WOD: 4 Rounds for time: 500m Row 20 OH Walking lunges 15 Hanging leg raises 10 GHD situps Cooldown: banded shoulder and hip stretches, roll out
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD: 3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 GHD situps Cooldown: banded shoulder and hip stretches, roll out
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD: 3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 GHD situps Cooldown: banded shoulder and hip stretches, roll out
CONTINUE READINGWarmup: ROM drills, 400m run, max strict pullups (or 25 ring rows or negative pull-ups), 25 pushups, 25 situps, WOD: For time. Finish one movement before moving on to the next. 50 KB Swings 40 GHD situps 30 KB Deadlift 20 Supermans 30 Bulgarian Split Squat (35/25#) 40 Hanging Leg Raises 50 KB Snatch Cooldown: more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD: 3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 Weighted situps Cooldown: banded shoulder and hip stretches, roll out
CONTINUE READINGWarmup: ROM Drills, 400m run, 10 behind head press with bar Strength: Strict Press Warmup to 85% of 1RM Work – 10 x 2 with 60-90 seconds rest between sets WOD: 3 Rounds for time of: 500m Row 15 Hanging leg raises 400m Run 10 Ring pike ups Cool down: 50 4-ct flutter kicks, 50 more »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD: 3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 GHD situps Cooldown: banded shoulder and hip stretches, roll out
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 deadlifts with bar Strength: Deadlift Spend 20:00 to find a new heavy single WOD: 3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 GHD situps Cooldown: banded shoulder and hip stretches, roll out
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 200m run, 20 sit ups, 15 dips WOD: 3 Rounds for time: 500m Row 15 Hanging leg raises 400m run 10 GHD situps Cooldown: banded shoulder and hip stretches, roll out
CONTINUE READING