Monday, August 1, 2016

By | July 31st, 2016|Workout of the Day - WOD|

Mobility Warmup: 200m Run 30 reps each Jumping jacks Box jumps Walking lunges Air Squats   Skill: Quick review of POSE method on wall choose- [...]

Saturday, July 30, 2016

By | July 30th, 2016|Workout of the Day - WOD|

Warm-up: Mobility 200m Run 20 Sit-ups 10 Lateral lunge r/l 10 Ring rows   Skill: C2B (show variations)  https://www.youtube.com/watch?v=4Ec0RmbA58A     WOD:7-11 AMRAP 12 7 [...]

Friday, July 29, 2016

By | July 29th, 2016|Workout of the Day - WOD|

Mobility Warmup: 30 cal row 10 situps 30  empty bar Push press   WOD 5 rounds 5-10-15-10-5 reps of Push press (75/45) Row (cals)   [...]

Thursday, July 28, 2016

By | July 28th, 2016|Workout of the Day - WOD|

Ball rolling- Thursday 10 minutes of upper body and legs   Warmup: 2 rounds 50 jump ropes 10 burpees 15 KB Russian swings   WOD [...]

Wednesday, July 27, 2016

By | July 27th, 2016|Workout of the Day - WOD|

Mobility Warmup: 100 jump ropes 10 pullups 10 pushups 10 situps   Skill review: Snatch form   WOD 3 rds 10 snatches @ 75 40 [...]

Tuesday, July 26, 2016

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

Warmup 2 sets 10 Pushups 10 Pullups Then… 100ft Bear crawl 50ft Banded walk down and back L/R   Skill: Broad jump/Bear crawl   WOD [...]

Monday, July 25, 2016

By | July 24th, 2016|Workout of the Day - WOD|

Mobility Warmup: 400m Run 2 sets 10 Banded Air Squats 10 Ring rows 30 sec hollow rock hold 30 sec arch rock hold   Skill: [...]

Monday, July 18, 2016

By | July 17th, 2016|Workout of the Day - WOD|

Mobility Warmup: 10 Pushups 10 Pullups 30 secs x 2 a. Arch rocks b. Hollow rocks   Skill: The Box Rock Drill https://www.youtube.com/watch?v=lFjx_X2y0mg&list=PLdWvFCOAvyr0hDT1uP507BWGn35BX7U0G&index=33 Also go [...]

Tuesday, July 19, 2016

By | July 17th, 2016|Workout of the Day - WOD|

Mobility: Warmup 500m row 2sets 10 KB swings 15 Sit-ups 20 Air squats   PVC Burgener warmup 10 minutes to find a heavy Snatch   [...]

Wednesday, July 20, 2016

By | July 17th, 2016|Workout of the Day - WOD|

Mobility: Warmup 500m row 10 Pullups 10 Burpees 10 Empty bar squats 10 minutes work to heavy 5 rep thruster from the floor   WOD: [...]

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