WOD20180228

Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) followed by… Glute [...]

By |2018-02-28T02:00:50+00:00February 28th, 2018|

WOD20180227

Two sets of: Pass Thrus in a Squat x 10 reps T-Spine Pulse on bench x 30 seconds At the 7:00 mark, complete: Barbell Warm-Up With an empty barbell, complete the following: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Power Snatch x 3 reps Overhead Squats x 3 reps with a [...]

By |2018-02-26T23:42:06+00:00February 26th, 2018|

WOD20180226

Three sets of: Assault Bike x 30 seconds PVC Pipe Pass Thrus x 10 reps Into . . . Holding a 2.5-5 lbs plate in each hand, complete: Bicep Openers x 10 reps Xiopang x 5 reps per side Bent Over Rows x 10 reps Bicep Curl + Press x 5 reps per side Into [...]

By |2018-02-25T16:32:30+00:00February 25th, 2018|

WOD20180223

18.1 20 min AMRAP 8 toes to bar 10 hang clean and jerk w/dB 50/35 14/12 calorie row *5 each arm on the dumbbell hang clean and jerk*

By |2018-02-23T02:42:36+00:00February 23rd, 2018|

WOD20180221

Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) followed by… Glute [...]

By |2018-02-21T02:00:17+00:00February 21st, 2018|

WOD20180220

It’s open week! During the next five weeks, we will have Thursday’s programming up on Wednesday. If you are doing the open I suggest you take Thursday’s off and do the programming on Wednesday! Burgener Warm-Up with a PVC Pipe and then … Barbell Warm-Up With an empty barbell, complete the following: Snatch Grip RDL [...]

By |2018-02-20T00:05:55+00:00February 20th, 2018|

WOD20180219

Two sets of: Side Plank Hold x 30 seconds per side Air Squats x 15 reps Wrist Stretch x 30 seconds (Place your hands on the floor and point your fingertips towards yourself. Sit back and, keeping your palms on the floor, feel a stretch in your wrists) A. Every 2:30, for 15 minutes (6 [...]

By |2018-02-18T16:49:42+00:00February 18th, 2018|

WOD20180216

Two sets of: Row x 300 meters Hip Bridges x 10 reps Push-Ups x 15 reps A. Every minute, on the minute, for 4 minutes (2 sets) of: Interval 1 – Wall-Facing Split Handstand Hold x 20 seconds Interval 2 – Back-To-Wall Donkey Kicks x 8 reps Followed by. . . Two sets for practice: [...]

By |2018-02-16T13:21:57+00:00February 16th, 2018|

WOD20180215

Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) followed by… Glute [...]

By |2018-02-14T22:54:27+00:00February 14th, 2018|

WOD20180213

Two sets of: PVC Pipe Pass Thrus x 10 reps T-Spine Pulse on bench x 10 reps and then … Barbell Warm-Up With an empty barbell, complete the following: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Close Grip Overhead Squats x 3 reps Snatch Balance x [...]

By |2018-02-13T02:02:35+00:00February 13th, 2018|