Warmup: ROM, dynamic stretches, go through each of the eight movements from the WOD, do 8 reps of each Strength: Bent Over Row 10 x 5 @ 75% 1RM :60-:90 rest between sets WOD: On an 16-minute running clock, perform 1 minute each of: Squats rest 1 minute Push-ups rest 1 minute 20-inch box jumps more »
CONTINUE READINGWarmup: ROM, dynamic stretches, go through each of the eight movements from the WOD WOD: On an 16-minute running clock, perform 1 minute each of: Squats rest 1 minute Push-ups rest 1 minute 20-inch box jumps rest 1 minute Pull-ups rest 1 minute Inverted burpees rest 1 minute Wall-ball shots, 20-lb. ball rest 1 minute more »
CONTINUE READINGWarmup: ROM, dynamic stretches, do 3o seconds of each exercise from the WOD. WOD: On an 32-minute running clock, perform 1 minute each of: Squats rest 1 minute Push-ups rest 1 minute 20-inch box jumps rest 1 minute Pull-ups rest 1 minute Inverted burpees rest 1 minute Wall-ball shots, 20-lb. ball rest 1 minute Burpees more »
CONTINUE READINGIFCF will be closed on Wednesday in celebration of Christmas. Warmup: ROM drills, 200m run, 15 back squats at 50% 1RM, 15 burpee broad jumps WOD: MERRY CHRISTMAS! Roll the dice to see how many reps of each exercise you will perform M – Med Ball Clean (20/14#) E – Elbow to Knee R – more »
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