WOD

171019 – “Walk the Plank”

Pre Class Mobility: Calf Smash Glute Pin and Stretch Warm up: Tic Tac Toe Skill/Strength: Gymnastics Playtime WOD: 3 Rounds for time 1000M Row 25 Box Jump Overs Rx: (24”/20”) Scaled: (20”/12”) Mobility: Calf Pole Fire...

171018 – “Mad Max”

  Pre Class Mobility: Front Rack MOB Couch Warm up: 5:00 5 Ankle Sits>O/H Backwards Lunge> 3 Wall Climbs>Crawalk>10 Down-ups Thruster Breakdown Skill/Strength: 6×3 Thruster WOD: Partner up and count each other 4x 3:00 AMRAPs with 3:00 Rest...

171017 –  WOD

Pre Class Mobility: Ham Box LAX Thoracic FR Opener Warm up: Lateral Drills Power Clean Breakdown Skill/Strength: 7×1 Pause Clean Pull + 2 Power Clean WOD: 10min AMRAP Rx: 10 Deadlift (185/135) 20 Sit-ups 30 Double-unders Scaled: 10 Deadlift (50%) 20 Sit-ups 30...

171016 – “Gobbledygook”

Pre Class Mobility: Glute Dual LAX Lat FR Warm up: Rowling with 3x Air Squat penalty Dynamics Skill/Strength: E2MOM for 10 min (5 rounds) Odds: 45 sec Row Evens: 5 Back Squats (80%) WOD: 5 Rounds for time Rx: 200M Run 15 Goblet Squats (70/53) 10 Strict Pull-ups...

171013 – “Stacking Toes”

Pre Class MOB: 30 Ham Floss each leg Quad LAX Warm up: 4:00 AMRAP In teams of 2 20 Burpee Over Partner 20 Synchronized Air Squats Lunging Hip Openers Skill/Strength: Front Squat 8-1-8-1-8-1 *8s = 70% of 1RM, Singles = 85% go up if you feel strong WOD: 6 Rounds for Max...

171012 – “Tabata Miata”

Pre Class Mobility: Foot Roll Wall Glute LAX Warm up: Musical Medballs Skill/Strength: 10min Gymnastics Playtime 10min to build to max height Box Jump WOD: 8 Tabata Rounds each Rx: Box Jump (24”/20”) KB Swings (70/53) Sit-ups Cal Row Scaled: Box Jump (12”) KB Swing...

171011 – WOD

Pre Class MOB: 2min Tri/Lax LAX Thoracic FR Warm up: 4x :30 on/off Burpees 4 minutes 5 Inchworm>Crabwalk 2 Skin-the-cats>Lunge Skill/Strength: 5×5 Strict Press/Pull-up WOD: 8 Min AMRAP Rx: 12 Alternating Dball Cleans (100/80) 9 Strict HSPUs 6 Bar MUs...

171010 – WOD

  Pre Class Mobility: Ham Box LAX 2 Min Wall Glute each side Warm up: AbMat Waiter Skill Strength: Post WOD Midline 100 Hollow Rocks Accumulate 2:00 Plank Accumulate 1:00 Each Side Plank WOD: For time/30min Cut-off Rx: 100 Wallball Shots 100 Double-unders 800M...

171009 – WOD

  Pre Class Mobility: Glute LAX Spine Roll Warm up: 400M Run Squat Therapy Dynamics Skill/Strength: Back Squats 3-1-3-1-3-1 84%-89%-84%-91%-84%-93% WOD: EMOMx10 Odds: 18/15 Cal Row Evens: 5 Deadlifts, 5 Hang Power Cleans, 5 Push Jerks – Performed unbroken...

171007-WOD

In teams of 3: 200m Run Relay Then complete: 200 DUs 150 DB Snatches (50/35) 100 GHD Sit-ups Then: 500m Row Relay *One person working at a time

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