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WOD

May 22-27 WODs

Monday Warm Up 21 Squats 15 Push Ups 9  Burpees  Joint Prep 2 Rounds 15 Back Ext 10 PVC Pressing Balances 10 3 Points of Contact Drinking Bird S/T – DEADLIFT (slow on the way down) 5 x 5 @ 40% 4 x 5 @ 50% 3 x 5 @ 60% WOD:  15 min EMOM […]

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May 15-20 WODs

Monday Warm Up 40 Slam Balls Joint Prep 2 Rounds 10 Instep Squats 10 Standing Arc-paus-Stretch with band 10 Single Leg Box Step Ups S/T – BACK SQUAT 5 x 8 @ 40% 4 x 6 @ 50% 3 x 4 @ 60% WOD – 4 ROUNDS MAX EFFORT EMOM BURPEE BOX JUMP OVERS (24/20) […]

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May 8-13 WODs

Monday Warm Up 400m Run Joint Prep 2 Rounds 10 Dr Tri Blue Ball Extravaganza (under/behind leg) 10 Standing Arc-Pause-Slide Band Stretch 10 Instep Squats S/T – FRONT SQUAT 4 x 6 @ 40% 3 x 5 @ 50% 2 x 4 @ 55% 1 x 3 @ 60% WOD 10min EMOM EVEN: 40 x […]

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May 1-6 WODs

Monday Warm Up Go over movements in Joint Prep Joint Prep 30sec Back Extension Hold 3 Rounds: 10 ea Under The Knee Behind The Knee with slamball (SLOW AND STEADY) 10ea Instep Squats no weight 10ea 1-Arm KettleBell 35/25lb Windmill Then: 60sec (or max) Back Extension Hold   S/T – SPLIT JERK 5 x 8 […]

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April 24-29 WODs

Monday Warm Up 2 Rounds 100 Single Unders 15 Push Ups 15 Squats Joint Prep 2 Rounds 10 Ring Rows 10 Strict Press 10 Acr-Pause-Slide   S/T – BENCH PRESS 25 mins TO FIND A 1RM BENCH PRESS *If you finish early, do sets of 5 @ 65% WOD *18 min TIME CAP 150 x […]

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