Monday, October 31, 2016

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

Watch this scalp pull-up demo: https://m.youtube.com/watch?v=sfTsgt-a63c Warm Up: Mobility drills 20 Banded pull-aparts 50 ft. Banded walk r/l 400m Run 50 ft. walking lunges 2 [...]

Saturday, October 29, 2016

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

Warmup: Mobility drills 200m Run 50ft Banded walk forward/backward 2 sets 5 Dive bomber pushups https://www.youtube.com/watch?v=y94uWhVJ3D4 5 Pullups 5 Sphinx Pushups https://www.youtube.com/watch?v=5bys8oXmL-g 10 Situps   [...]

Friday, October 28, 2016

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

Warmup: Mobility drills 400m Row/Run 10 Wood choppers L/R with KB 10 Sit-ups with KB 10 Goblets Squats 10 Uneven Pushup (One hand KB and [...]

Thursday, October 27, 2016

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

Warmup: Mobility drills 400m Run 2 sets 10 PVC OHS 10 Hip bridge (hold 3 seconds at the top) 12 Hollow rocks 12 Arch rocks [...]

Wednesday, October 26, 2016

By | October 25th, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 600m Run/Walk (Alternating between 100m Run and 50m walk) 2 sets 10 Airsquats 5 Burpees 10 Strict T2B 10 V-Situps https://www.youtube.com/watch?v=AJD6aPu5kw4   [...]

Tuesday, October 25, 2016

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

Warmup: Mobility drills: bands 400m Run 2 sets 10 PVC Pass throughs 10 PVC Wide stance good mornings 10 PVC Push Press 10 PVC Push [...]

Monday, October 24, 2016

By | October 23rd, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 2 minutes jump rope 13 Airsquats 13 Pushups 13 Situps 13 Mountain climbers r/l   Skill: Tire flip   Specific Warmup: AMRAP [...]

Saturday, October 22, 2016

By | October 21st, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 400m Run 2 Sets 12 Airsquats 12 Pushups 12 Situps 6 Pullups Specific warmup: 2 Sets Max Unbroken Wallball Shots, breathe, find [...]

Friday, October 21, 2016

By | October 20th, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 500m Row 10 PVC Thrusters 10 Burpees   WOD: Partners 5 AMRAP P1 SkiERG 8/12 Cals P2 DB Thrusters (25/35) Rest 2 [...]

Thursday, October 20, 2016

By | October 19th, 2016|Workout of the Day - WOD|

Warmup: 5 mins PVC bar warmup 400m Run 2 sets 10 Pushups 15 Ring rows 10 Airsquats   Specific warmup: empty bar practice a. Floor [...]

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