Fighting to get to Friday
Warm; Jump Rope- EMOM :15 , :30, :45, 1:00, :45, :30, :15 Strength Build to a heavy 4 Snatch in 15 minutes Then- 8 EMOM 4 Snatch @ 85% of...
Getting Over the Hump Wednesday WOD
Warm up to include: Light jog small lap, Back pedal, Side shuffle, Bounders, Carioca, leg swings, hip circles, High knees, butt kicks...
Thrusters on a Tuesday
Warm: 3 x 20 inch worms w/ :45 rest between sets PVC Mob B) 10 Thrusters; rest 1 minute 8 Thrusters; rest 1 minute 6 Thrusters; rest 1 5...
Monday WOD
10 minutes 0-1: down dog up dog transitions 1-2: lunge twists 2-3: squats 3-4: jumping jacks 4-5: high knees 5-6: butt kicks 6-7:...
Finally it's Friday
100 Row sprints x 10 w/ :45 sec rest Dynamic Stretching: Walking Knee Hugs Dynamic Lunge with Rotation Backward 1 legged toe touches Hip...
Kicking Off Guest Week. Happy Monday
W- Row 2k total with a partner, switch every 250m, coach lead resting ppl in dynamic stretches + 2x15/side: laying lateral leg raise,...
Closing out the Week! WOD 4.15
W- barbell warm up + core and scapula strength Skill- Burgener clean warm up PVC, barbell, barbell +5-20# A) Press x2 + Push press x4...
