WARM UP: 2:00 Bike 20 Lunges 20 SLSU 20 Glute Bridge 10 Reach throughs 10 Inch worm to Push Up 10 Step Ups (alt) 5 Burpees SKILL: Cash out at the end WOD: 4 Rounds For Time: 10 Calorie Bike 10 DB [...]
WARM UP: 2x’s: 10 Inch Worm+ Push up 10 Straight legged sit ups 15 banded good mornings 15 banded back extensions 5 Box Jumps SKILL: Set up for WOD WOD: Broke Down “McGhee” 10 RFT: 5 Deadlifts [...]
WARM UP: 200 M Run Fence Drills 1:00 Calf stretch on wall :30 Bar hang 1:00 Pigeon stretch per side 1:00 Piriformis stretch per side SKILL: Set up for WOD WOD: 5 RFT 400m Run 15 Squat Cleans 15 CTB
WARM UP: 400m Run 10 Air Squats 10 Squats w/ WB 10 WBS 10 Inch worm to push up 10 Down Dog HSPU 10 BB Good Mornings SKILL: 10:00 Drill Work/Practice WOD: For time: 50 WBS (20/14) 40 DL 30 HSPU 20 [...]
WARM UP: 10:00 AMRAP 100m Row 5 Inch Worm to Push Up 5 Burpee Broad Jumps 10 Baby Squats 10 FSQ with Barbell SKILL: 500 M Time Trial WOD: 3 RFT 25/20 Calorie Row 15 Bar Facing Burpees 10 Front [...]
WARM UP: 20 Jumping Jacks 20 Seal Jumps 10 Pass Thru 10 Fig 8 10 Good morning 10 Lunge to instep SKILL: Every 2:30 for 12:30 Min 8 Shoulder Press WOD: For Time: 15-12-9-6-3 DB hang clean and jerk [...]