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...
Welcome to the Week! Monday 4.12
W- Kettle bell warm up, consists of x5/exercise/x2 rounds unbroken: Single Arm Russian/side, American, snatch/side. Then, Goblet Squat...
Thursday WOD
4 Rounds not for time but for quality 16 Dumbbell Thrusters 12 Ring Rows 200m Jog Back Squat- Wave set 5, 3, 1, 5, 3, 1 Each set heavier...
Halfway to the Weekend!
Warm up: 3 Rounds NFT of: Row 15 Calories 10-15 Push-ups 30 Hollow Rocks On a running clock (rest with remaining time after each...
Two For Tuesday WOD
W- Dynamic single limb ~5 minutes Skill- Practice double unders 5 minutes Strength A1) Deadlift (L-x8-10, F-x6-8, S-x5-6) A2) Single-arm...
Fran Day!
500 M Row X 2 Stretch in between rows A1) Push Press X 8 A2) DB/KB Row X 8/arm A3) Bar Roll Outs x 10 A4) Mt. Climbers 50 Total 6 Rounds...
Mid Week Madness
W- 1 mile group jog (Life-walk 800m fast pace) A) 5 minutes to build to 5-rep seated dumbbell strict press B) 24 minute EMOM 1- Sprint...
