Bringing in the Weekend. Friday WOD
10 Bear Complex (Bar only) 3 DL + 2 Hang Clean + 1 split jerk (Do in order then in reverse order) X 5 with 1- 2:00 rest between sets....
Throw Down Thursday
W- Row 100m easy + 100m hard until 1000m + specific warm ups A) EMOM x10 Back Squat (RX do front squat) x 5-4-3-2-1-1-1-1-1-3 Rest 5...
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...
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:...
Thursday WOD for Guest Week
Warm up Walk out push ups x 5 + air squat 10 + lunge 10 x5 Sprints 8 x 100m with 1-2 minute rest “Cindy” 20 AMRAP 5 pull ups 10 push ups...
Getting over the Hump. Wednesday WOD
1 mile Run Dynamic Stretching- Roll out A) 5, 3, 1, 5, 3, Hang Clean working to a heavy max 2:00 Rest For Time: 20, 15, 10, 5 Hang Clean...
Saturday WOD! 4.16
W- PVC mob, Band exercises, glute activation exercises, movement prep Forward arm raise x10-12 Curl x10-12 Lateral arm raise x10-12 Bent...
Saturday Special!
W- Coaches choice A) EMOM x10 Jump rope the whole time, x1 burpee at top of the minute, add a burpee each additional minute. B) Pistol’s...
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...
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...
