Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar, 10 Lat pullups, 200m run Strength: Deadlift 5 x 3 Moderately Heavy WOD: “Nicole” 20:00 AMRAP 400m run Max Pullups (Modifications: Back bend push ups, Renegade rows, DB Bent over row or Pike Push ups) Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches 20 Press with PVC 10 pull-ups 2 min jump rope Strength: Strict Press Warmup to 85% of your 1RM Work: 10 x 3 reps with 60 – 90 seconds rest between sets WOD: “Nicole” – As many rounds as possible in 20 minutes of: Run 400 meters Max Rep pull-ups Note more »

Warmup: ROM drills, dynamic stretches 20 Press with PVC 10 pull-ups 2 min jump rope Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1 + @ 75/85/95% 1 RM WOD: Nicole As many rounds as possible in 20 minutes of: Run 400 meters Max Rep pull-ups Note number of pull-ups completed for each round. Cooldown: more »

Warmup:ROM, dynamic stretches, 30 sec of jumping jacks, high knees, butt kicks, 10 jumping pull-ups WOD: “Nicole” As many rounds as possible in 20 minutes of: Run 400 meters Max rep Pull-ups Note number of pull-ups completed for each round. Cool down: roll out and stretch.

Yay, ice has melted! Time to get back to business!! Warmup: ROM drills 20 Press with PVC 10 pull-ups 2 min jump rope Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1 + @ 75/85/95% 1 RM WOD: Nicole As many rounds as possible in 20 minutes of: Run 400 meters Max Rep pull-ups Note more »

Who wants to do a Labor Day Hero WOD??? 10am Monday, Sept 2… Bring a friend! Warmup: ROM drills 20 Press with PVC 10 pull-ups 2 min jump rope Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1 + @ 75/85/95% 1 RM WOD: Nicole As many rounds as possible in 20 minutes of: Run more »