by admin | Nov 24, 2017 | WOD
Barbell Skill: Squat Snatch 3-3-3-3-3 1AE3M Metabolic Conditioning: 200m Run – 3 rds – rotate order 30-20-10 Wall Ball(20/14 to 10″) Sit-Ups Walking Lunges
by admin | Nov 23, 2017 | WOD
Metabolic Conditioning: “Black Friday” 3 rounds (23 min) Rotation EMOM 1 min on – 1 min rest Pistols Mountain Climbers Toes to Bar Row for Calories Movement Skill: Alternate Between Plank Hold/Hollow Hold 30 sec on – 30 sec rest 3 rounds (5 min...
by admin | Nov 22, 2017 | WOD
Metabolic Conditioning: “Thanksgiving” – Partner Wod – 30 min amrap 400m Run – Med Ball Carry(20/14) 5 C2B Pullups or 10 Ring Rows 5 Cleans or 10 Deadlifts(135/95) 5 DB Squat Snatches or 10 DB Power Snatches(50/35) 5 HSPU or 10 HR Pushups...
by admin | Nov 21, 2017 | WOD
Metabolic Conditioning: 3 min clock – 3 min rest – 3 rounds 200m Run 10 DB Thrusters(50/35) 50 Double-Unders Burpees IRT – Rotate starting order
by admin | Nov 20, 2017 | WOD
Barbell Skill: Power Clean 5-4-3-2-1 1AE3M Metabolic Conditioning: 7 min Ladder Sumo Deadlift High Pull(95/65) Situps 1-1-2-2-3-3 etc.
