Month: November 2017

171201 – WOD 

Pre Class Mobility: Lat FR PVC Laying Front Rack Warm up: Cindy Relay Skill/Strength: 6×2 Pause Front Squats WOD: 10 min AMRAP Rx: 5 Bar Muscle-ups 5 Front Squats (205/145) 10 Burpee Over Bar Scaled: 5 Burpee Jumping Pull-ups 5 Front Squats (65%) 10 Burpees Over Bar Mobility: Lat Band Banded Samson

171130 – “Dball, Dumbbell, Double”

Pre Class Mobility: Spine Roll Ham LAX Warm up: 4x :30/:30 Cal Row Barbell Warm up Skill/Strength: 6×2 Deadllift WOD: 1 Round for time Rx: 30 DBall Cleans (100/80) 30 Dumbbell Power Cleans (50/35) 200 Double Unders 1000M Row Scaled: 30 DBall Cleans (80/50) 30 Dumbbell Power Cleans (25/15) 200 Jump Rope 1000M Row Mobility: …
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171129 – WOD

Pre Class Mobility: Lat LAX Front Rack PVC Warm up: Cone Ball Power Clean Breakdown Skill/Strength: EMOMx 12 Odds- 2 Pause Power Cleans Evens- 3 Deadstop Strict HSPUs + 3 Strict HSPUs WOD: 4x 2min AMRAPs with 2min Rest Between Rx: 20/15 Cal Bike Max Shoulder to O/H (135/95) Scaled: 15 Cal Row Max Shoulder …
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171128- “Ferry Ride”

Pre WOD Mobility: Glute Lax Couch Warm up: 4x :30/:30 cal bike Med ball toss Skill/Strength: Bridges and L-Sits *Post WOD WOD:  20 Min AMRAP 10 Cal Row 30’ Walking Lunges 10 Strict T2B 30’ Walking Lunges Mobility: Circle Up

171127 – WOD 

  Pre Class Mobility: Pec ART Lat ART Warm up: Lateral Drills PVC Warm up Snatch Breakdown Skill/Strength: 6×3 Position Snatch WOD: 3 Rounds for time/12 min cut off Rx: 10 Power Snatch (135/95) 15 Burpee Box Jump Overs (24”/20”) 20 Wallball Shots (20/14) Scaled: 10 Power Snatch (60%) OR 10 KB Swings (Heavy) 15 …
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