WOD

171006 – “Amanda” 

Pre-class Mobility: 2 min each Pec ART 2 minute Thoracic FR 2 min Barbell FR Warm up: PVC Game/Warm up Snatch Breakdown Skill/Strength: 6×3 Pause O/H Squats WOD: For time Rx: 9, 7, 5 reps of Muscle-ups Squat Snatches (135/95) Scaled: 12, 9, 6 reps of Burpee Chest...

171005 – “The Running Dead”

  Pre class Mobility: Glute LAX Calf LAX Warm up: Dynamics 3 Rounds NFT 200M run 8 RDLs 8 Back Squats 10 Jumping Jacks Skill/Strength: 3×8 Deadlift WOD: 400M Run 21 Deadlift 21 Box Jump 300M Run 15 Deadlift 15 Box jump 200M Run 9 Deadlift 9 Box Jump Rx:...

171004 – WOD

Pre-class Mobility: Lat Foam Roll Pec ART Warm up: 5 minutes Obstacle Course Muscle-up breakdown Skill/Strength: EMOMx8 3 Muscle-ups Or work on Muscle-up Transitions WOD: 8 Min AMRAP Max Strict HSPUs *Every time you break, perform 15 Cal Row Rest 4 Minutes 8 Min...

171003 – WOD

  Pre-class Mobility: Ham LAX on Box Tri/Lat LAX Warm up: 800M Run Lateral Drill Cindy Relay WOD: 5 rounds for time Rx: 10 HP Cleans (135/95) 10 C2B 50 Double-unders Scaled: 10 KB Swings 10 Ring Rows 50 Jump Rope Mobility: Calf Pole Trap...

171002 – WOD

Pre-class Mobility: 2min each side Glute LAX Couch Warm up: Balance Beam Hot Potato Dynamic Warm up Skill/Strength: Back Squats 3-1-3-1-3-1 82%-87%-82%-89%-82%-91% WOD: 16 Min AMRAP Rx: 1 Rope Climb 4 DBall Cleans (150/100) 8 T2B Scaled: 10 Ring Rows 4 DBall Cleans...

170929 – WOD

Pre WOD Mobility: Dual LAX Thoracic Barbell Foam Roller Warm up: 4x:30 on/:30 off Double-unders Lateral Drills Push Jerk Breakdown Skill/Strength: 7×2 Pause Push Jerk (Dip and Catch) WOD: For time 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of Rx: Push Jerk (165/115)...

170928 –  “Helen”

Pre Class Mobility: 2min each Calf LAX 2min each Tri/Lat LAX Warm up: 800M Run Mini Cindy Relay Skill/Strength: 3×8 Front Squats “Helen”: 3 Rounds for time Rx: 400M Run 21 KB Swings (53/35) 12 Pull-ups Scaled: 300M Run 21 KB Swings (25/15) 12 Ring...

170927 – “Doubled Over”

  Pre Class Mobility: 30 Ham Floss each leg Adductor FR Warm up: Spine Rocks>Army Crawl>10 Side Swings Flache>Crabwalk>5 Ankle Sits Skill/Strength: Post WOD EMOMx12 (4 rounds) Min 1: 15 GHD Sit-ups Min 2: Shuttle-run Min 3: 20 Back Extentions WOD: For...

170926 – “Rowlfing”

Pre-Class Mobility 10 Ankle Sits 2min each side Ham LAX on box Warm up: 800M run Dynamic Warm up Skill/Strength: Post WOD E2MOMx14 200M Sprints WOD: 3x 4 Min AMRAPs with 4 Min Rest AMRAP #1 3 Rounds of 12 Deadlifts, 9 Hang Power Cleans, 6 Front Squats Max Cal Row...

170925 – WOD

Pre-Class Mobility: 2 minutes each Glute LAX 2 minutes each Quad LAX Pin and Stretch Warm up: 500M Row Lunging Hip Openers Back Squat Breakdown Skill/Strength: 3-1-3-1-3-1 Back Squats 80%-85%-80%-87%-80%-89% WOD: 3 Rounds not for time Max Distance O/H KB Carry (53/35...

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