Month: February 2017

170301 – WOD

  Warm up: 4x:30/:30 Double-unders 5 Rounds of: 1 Wall Climb 3 Strict Pull-ups 7 Air Squats Skill/Strength: 6×1 Pull-up/Strict Press WOD: 21, 15, 9 Rx: HSPUs Cal Bike Scaled: Push-ups Cal Row Mobility: Shoulder to Shoulder LAX Shoulder Stretches

170228 – WOD

  Warm up: Medball Toss w/ Wall Climb Squat Clean Thruster Breakdown Skill/Strength: Build to a Heavy Squat Clean Thruster WOD: 3 Rounds for time: 15 T2B 30 Double-unders 6 Squat Clean Thrusters Rx=(155/105), (185/135), (205/145) Scaled=(60%,70%,80%) Mobility: DD/Cobra Glute LAX Quad LAX

170227 – WOD

  Warm up: Cindy Relay Stradle Hip Openers Skill/Strength: 5×5 Back Squat WOD: Rx: 500M Row 40 Wallball Shots (20/14) 30 C2B Pull-ups Rest 3 Minutes 400M Row 30 Wallball Shots (20/14) 20 C2B Pull-ups Rest 2 Minutes 300M Row 20 Wallball Shots (20/14) 10 C2B Pull-ups *20 Minute Cut-off Scaled: 500M Row 40 Wallball …
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170225 – Sat WODs

  9am Team WOD In Teams of 3 1200M Run Then 9 Rounds of: 10 Cal Bike 10 T2B 30 DUs 800M Run Then 6 Rounds of: 10 Cal Bike 10 T2B 30 DUs 400M Run Then 3 Rounds of: 10 Cal Bike 10 T2B 30 DUs *Run together, perform the Rounds in tag-team format …
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170223 – WOD

  Warm up: Sprint Relay Lunging Hip Openers Skill/Strength: 5×3 Front Squat WOD: 4×3 Min AMRAPs with 2 Min Rest between 15 KB Swings (53/35) 15 WB Shots (20/14) Mobility: Wall Glute Ham Band Forearm Stretches


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