WOD

171211 – “WOD”

Pre Class Mobility: Pec and Lat LAX Barbell Foam Roller Warm up: PVC Game PVC Warm up O/H Squat Breakdown Skill/Strength: 6×3 O/H Squat WOD: 20 min AMRAP Rx: 40 DUs 30 Wallball Shots 20 T2B 10 Burpee Box Jump Overs Scaled: 40 Jump Rope 30 Air Squats 20 AbMat...

171209 – WOD

9am WOD: In teams of 2 for max Reps In 9:00 2000M Row Max Front Squats (155/105) Rest 3:00 In 7:00 1500M Row Max Front Squats (155/105) Rest 3:00 In 5:00 1000M Row Max Front Squats (155/105) Rest 3:00 In 3:00 500M Row Max Front Squats (155/105) 11am WOD: 6x 3:00 AMRAP...

171208 – “P-17.1-SD”

Pre Class Mobility: Pec LAX Ham Box/LAX Warm up: 500M Row Dynamic Warm up Skill/Strength: 6-4-2-6-4-2 Deadlift 70%-75%-80%-75%-80%-85% WOD: 8 Min AMRAP Rx: 20 DB Snatch (50/35) 10 Burpee Over Box (24/20”) 10 Cal Bike Scaled: 20 DB Snatch (50/35) 10 Burpee Over Box...

171207 – “Cliffhanger”

Pre Class Mobility: Psoas KB Pec ART Warm up: Rowling with Side Swings 3 Minutes Mini Cindy Skill/Strength: Post WOD Shuttle Runs WOD: For time/20 Minute Cut-off Rx: 75 Strict Pull-ups *Every time you break, perform 15 Wallball Shots Scaled: 75 Ring Rows *Every time...

171206 – “Monkey Tricks”

Pre Class Mobility: High Ham LAX Wall Glute LAX Warm up: Ultimate Medball Race Straddle Hip Opener Skill/Strength: 10/6/4 x2 Back Squat WOD: 3 Rounds for time Rx: 20 T2B 100 DUs 20 KB Swings (70/53) Scaled: 20 AbMat Sit-ups 100 Jump Rope 20 KB Swings (moderate weight)...

171205 – “Cool Running”

Pre Class Mobility: Thoracic LAX Quad LAX Warm up: 500M Row Lateral Drills WOD: For time/20:00 Cut-off Rx: 300’ Sled Push Buy-in (6/4) Then 4 Rounds of: 5 Power Cleans (185/135) 10 Burpee Over Bar *After finishing, immediately take 10:00 (or less if you don’t...

171204 – “Hole in the Boat”

Pre Class Mobility: Lat LAX Front Rack PVC Warm up: Thruster Breakdown 3 Rounds not for time 10 Cal Row 10 Barbell Thrusters 10 Side Swings Skill/Strength: 5×5 Thruster WOD: For time 30 Thrusters 30 C2B Pulls-ups 30 Cal Row Rest 2:00 20 Thrusters 20 C2B Pulls-ups...

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...

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...

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...

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