WOD20170530

If you feel like yesterdays work, would be more beneficial then do that, or: Three sets of: Row 250 Meters @ relaxed pace Deep Squat Progressions x 5 reps A. Three sets of: Donkey Kicks to Box x 15 reps followed by … Three sets of: Handstand Wall Thigh Taps x 16-20 reps followed by [...]

By |2017-05-30T02:31:00+00:00May 30th, 2017|

WOD20170529

Two sets of: Inchworm Walk x Scap Push-Up + Press-Up x 5 reps Russian Baby Makers x 8-10 reps A. Every 2 minutes, for 10 minutes, complete: Overhead Squat x 2 reps @ 3111 B. Every 2 minutes, for 8 minutes, (4 sets): Snatch Balance x 2 reps (pause for 2 seconds in the bottom [...]

By |2017-05-29T13:18:45+00:00May 29th, 2017|

WOD20170526

Announcement: Saturday morning at 9:00am we will be doing "Murph" for celebration of Memorial Day! Row 500 Meters @ easy pace A. Every 90 seconds, for 6 minutes, complete: Rope Climb x 2 ascents B. Five sets of: Front Squat with a Pause x 4-5 reps @ 3211 (MUST move up in weight from last [...]

By |2017-05-26T09:58:07+00:00May 26th, 2017|

WOD20170525

Warmup, then: Two sets of: KB Around the Worlds x 10 reps each direction (make circle around your head) Single-Arm KB Swing x 10 reps per side Single-Arm KB Press x 5 reps right side Waiters Carry x 25 feet Single-Arm KB Press x 5 reps left side Waiters Carry x 25 feet Goblet Squat [...]

By |2017-05-24T19:11:28+00:00May 24th, 2017|

WOD20170523

Warmup, then: Two sets of: Banded Monster Walks x 16 reps forward/backward Banded Lateral Walks x 16 reps each direction Banded Clam Shells x 16 reps each side A. Every minute, on the minute, for 10 minutes: Minute 1 – Row 250/200 Meters Minute 2 – Handstand Thigh Taps x 20 reps *If you have [...]

By |2017-05-22T22:52:43+00:00May 22nd, 2017|

WOD20170522

Roll out Lats x 60 sec per side Deep squat progression x 3 reps Then... Three sets of: Row x 250 Meters @ a relaxed pace 10 OHS w/PVC Pipe + 10 Pass Thrus @ the bottom of the last OHS A. Every :90 sec for 7 minutes, complete: Narrow Grip Overhead Squat x 1-2 [...]

By |2017-05-21T21:28:27+00:00May 21st, 2017|

WOD20170519

Warmup, then: A. Three sets of: Seated Pike Double Leg Lifts x 20 reps Butterfly Pull-Ups x 5-8 reps Strict Handstand Push-Up Negatives x 3-5 reps @ a deficit you can control B. Every 3 minutes for 15 minutes Front Squat with a Pause x 5-6 reps @ "lighter than you think to start", full [...]

By |2017-05-18T22:04:37+00:00May 18th, 2017|

WOD20170518

Two sets of: Band Pull-Aparts x 10 reps (overhead) and then . . . Row x 500 meters @ a relaxed pace Inchworm Walks x 6 reps A. Take 2 minutes to draw out your footwork and do 10 jump and lands And then . . . Three sets of: Jerk Balance x 3 reps [...]

By |2017-05-17T21:25:49+00:00May 17th, 2017|

WOD20170516

Warmup, then: Dynamic Mobility & Activation One set of: Wrist Stretch Version 1 x 30 seconds pulsing Wrist Stretch Version 2 x 30 seconds pulsing and then . . . Foam Roll Lats x 60 seconds per side and then . . . Two sets of: Scap Push-Ups x 10 reps Push-Ups x 10 reps [...]

By |2017-05-15T22:42:49+00:00May 15th, 2017|

WOD20170515

Two sets of: Banded Monster Walk x 20 reps Banded Lateral Walk x 20 reps *Do not rest during the set of banded walks Hawaiin Squats x 6 reps per side and then . . . Row x 500 Meters @ a relaxed pace A. Every 2 minutes, for 10 minutes, complete: Narrow Grip Overhead [...]

By |2017-05-14T23:30:09+00:00May 14th, 2017|