Wednesday Warrior WOD
Warm: Jump Rope 10 minutes concentrating on not missing 10 minutes of Dynamic Stretch 10 EMOM 4 Burpee Box Overs 3 minutes Rest 8 EMOM 60...
A Saturday to Endure
Warm Up Walk 1 small lap Run 1 big lap 2 x no rest Movement Prep “Holleyman” 30 Rounds for time: 5 Wall Balls RX- 20/14 F- 14/8 L- 8/6...
20 AMRAP Tuesday!
Warm :30 second ring row hold + :30 plank hold + 15 air squats X 6 :45 rest between rounds Movement Prep: Warm up to weight used for...
Saturday Endurance
3 X 200 sprints :45 rest Dynamic stretch Movement prep “Morrison” 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lbs) Box Jumps...
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...
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...
