WARM UP: Fence Drills 2 Rounds: 10 Squat Jumps 10 SLSU 5 Inch Worm + PU SKILL: Into WOD WOD: For time: 400m Run 50 TTB 400m Run 40 Front squats 400m Run 30/20 Calories Bike 400m Run
WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Good Mornings w/ Plate 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead SKILL: 5:00 Foam Roll: 5:00 Group Stretching WOD: 25:00 EMOM M1: 15/12 Calories on Rower M2: 30-50 Double Unders M3: 15-20 Russian
I have been wanting to write about body image for a while but it’s a touchy subject. There is so much I can say about this topic but I want to start with something simple that we let define us all too often. I want to talk about the scale, the lies it tells and
WARM UP: 400m Run Plyos SKILL: Into WOD WOD: “Murph” 1 Mile Run 100 Pull-ups 200 Push ups 300 Air Squats 1 Mile Run
WARM UP: 200m Run Fence drills 15 squats w/ red band below knees :30 bar hang 10 hollow to arch rolls 10 Pass Throughs 15 OHSQ w/ red bands below knees SKILL: Squat Snatches each Minute 5-5-4-4-3-3-2-2-1-1 WOD: 14:00 AMRAP **Add 1 rep each round, do not change shuttle run 1 Strict Pull up 1
WARM UP: 9:00 EMOM M1: : CTC Run M2: 8 Russian KBS + 8 American KBS M3: 10 Wall Ball Shots SKILL: 12:00 EMOM M1: 6 Single Leg KB Deadlift M2: 6-8 Burpees Over Box M3: 8-12 Pull-ups WOD: 12:00 AMRAP 12 Wallballs 12 KB Swings
WARM UP: 30 sec drills X 2 Lunges KB Goblet Squat Hold SLSU Inchworms + PU Handstand Hold Negative pull-ups FSQ w/ Barbell SKILL: Every 2:00 for 12:00 Clean & Jerk 60% x 3+1 65% x 3+1 70% x 3+1 75% x 3+1 (80% x 3+1) x 2 WOD: 4 Min ME Cal row 3
WARM UP: 20 Jumping jacks 20 Seal jumps :60 couch stretch R :60 couch stretch L :60 downward dog stretch 3 Rounds of: 5 pull ups (no bands) 7 push ups 9 Knee above the Hips SKILL: Strength Accessory – Post WOD 3 Rounds: 15 Banded Tricep extensions 12 Russian Ham Curls 10 Dumbbell Bent
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