Month: October 2017

171101 – WOD

Pre Class Mobility: Tri/Lat LAX Pec ART Warm up: Double-under battle 4 Minutes for quality 10 Kips>Inchworm with Push-up 5 Ankle Sits>Crabwalk Skill/Strength: 6×1 Pull-up/Strict Press WOD: 20 Min AMRAP Rx: 20 Strict Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats Scaled: 20 Ring Rows 30 Incline Push-ups 40 Sit-ups 50 Air Squats Mobility:  Lat …
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171031 – “Pumpkin and Jack-o-lantern” 

Wear a costume if you have one! Pre Class Mobility: IT Band Foam Roll Foot LAX Warm up: Potato sack race Running Drills Skill/Strength: 4 Rounds of 400M/500M Row-Rest while partner runs WOD: 16min AMRAP In teams of 2 or 3 400M Medball and KB Run 60 KB Swings 50 Wallball Shots 40 Box Jumps …
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171030 –  “Power up”

Pre Class Mobility: Glute Wall LAX Front Rack PVC Warm up: 4:00 for quality 10 Wallball Shots 30’ O/H Wallball Lunge 10 Medball Cleans 30’ O/H Wallball Lunge Lunging Hip Openers Skill/Strength: Back Squat 8-4-2-8-4-2 60%-75%-85%-65%-80%-90% WOD: 2x5min AMRAPs w/ 5 min Rest Rx: 15, 12, 9 Cal Row Clean & Jerks (115/75) Scaled: 15, …
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171027 – “Open 13.2.2”

**Reminder: No Classes Saturday 10/28** Pre Class Mobility: Ham LAX on Box Calf LAX Warm up: 800M Run or 4 Min Double-under practice Barbell Warm up Skill/Strength: 5×3 Deadlift *After each set perform Max Strict HSPUs WOD: 10min AMRAP Rx: 5 Shoulder to O/H (135/95) 10 Deadlifts (135/95) 15 Box Jump (24”/20”) Scaled: 5 Shoulder …
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171026 – WOD

Pre Class Mobility: Forearm Stretches Glute LAX Warm up: Thunderstruck Skill/Strength: Post WOD 6x Max L-Sit Chin-ups or 6 Rounds of Max Effort L-Sit Max Chin-ups WOD: 16min AMRAP Rx: 10 Burpees 25’ FR KB Lunge Left (73/50) 10 T2B 25’ FR KB Lunge Right (73/50) Scaled: 10 Burpees 25’ FR KB Lunge Left (73/50) …
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