Saturday, July 2, 2016

By | June 26th, 2016|Workout of the Day - WOD|

Southbell Free Summer Saturdays continue at 9:00am. Bring a friend, coworker, or family member to workout with you !   Warmup: Mobility drills 500m Row [...]

Friday, July 1, 2016

By | June 26th, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 200m Run 10 Pullups 10 Pushups 15 Empty bar goodmornings 15 Empty bar wide stance goodmornings   6 minutes to climb to [...]

Thursday, June 30, 2016

By | June 26th, 2016|Workout of the Day - WOD|

Warmup: 50ft Walking lunges 10 Sit-ups 10 Air squats 10 Box jumps (step down)   Empty bar Burgener warm-up https://www.youtube.com/watch?v=ZE7-msQJyfo   WOD: AMRAP 7 10 [...]

Wednesday, June 29, 2016

By | June 26th, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 2 sets 10 Wall balls shots 5 GHD sit-ups/situps 5 Pullups   From floor: 8 min to find heavy 3 rep front [...]

Tuesday, June 28, 2016

By | June 26th, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 400m Run 2 sets 50 ft. Burpee broad jumps 10 Sit-ups 5 Dumbbell overhead front lunges R/L   Skill: Dumbbell  push press [...]

Monday, June 27, 2016

By | June 26th, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 3 mins jump rope 2 sets 10 Airsquats 10 PVC Hollow rock 10 PVC Arch rock 5 Pushups 5 Ring rows 5 [...]

Saturday, June 25, 2016

By | June 18th, 2016|Workout of the Day - WOD|

Southbell Summer Saturday's continues at 9:00am. Bring a friend and/or family member to workout with you! Warmup: Mobility drills 400m Run 50 ft. Burpee broad [...]

Friday, June 24, 2016

By | June 18th, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 5 minute Row 20 sec x 2 (at rig) a. Active hang b. Hollow rock/superman c. Lunges (alt r/l)   WOD: For [...]

Thursday, June 23, 2016

By | June 18th, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 500m Row 15 Wallball shots 15 Ring rows 15 Situps 10 Box jumps (step down)   WOD: For Time 8-10-12-14-16 Wallball shots [...]

Wednesday, June 22, 2016

By | June 18th, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 2 sets 200m run 50 ft. walking lunges 10 Pushups 10 Pullups 30 second plank r/l   Skill: Dumbbell squat clean https://www.youtube.com/watch?v=RT_MTXaLKxU [...]

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