WARM UP: 2 rounds: 200 m row 10 BB GM 10 BB BSQ 10 BB Push Press 5 BB OHSQ 5 BB Snatch Balance 5 BB Hang Squat Snatch SKILL: 5:00 EMOM 5 Overhead Squat 5:00 EMOM 3 Snatch Balance 5:00 EMOM 1 Hang Squat Snatch WOD: 13:00 to Complete: 3:00 to Row for Calories
WARM UP: Plyos SKILL: Get into WOD WOD: Running Clock (28:00) 8:00 EMOM Power Clean + Squat Clean (2:00 rest) 8:00 AMRAP 25 Double Unders 10 Pull-ups 5 Slam Ball to Shoulder (70/50) (2:00 rest) For Time: (8:00) 600m Run 15 Burpee Box Jump Over (24/20”)
Congratulations to Miguel Ortiz for being selected as December 2017 Athlete of the Month. Miguel grew up being active his entire life and focused a lot of his time on boxing. After a long successful boxing career, he began looking for something new. Not long after he began his search he found a new home at Mission and
WARM UP: :30 drills (x 2) Seal jumps Inch worm + NO push up Reach throughs Russian KBS Side Lunges Good Morning with plate (25/15) SKILL: Setup and get into WOD WOD: 30:00 EMOM (5 Rounds) M1: 15 Russian Kettlebell Swings (32/24kg) M2: 10 Box Jumps (30”) M3: 15 V-ups M4: 10 Deadlifts (185/125) M5:
WARM UP: Ladder Drills :30 drills X 2 Jumping jacks Downward dog Lunge to instep right Lunge to instep left Squat hold PVC Pass Throughs SKILL: 4 Sets of: 8 Vertical Slam Ball Throws (20/15) 15 Zercher Squats (70/50) (rest :90) WOD: For time: 30 Burpees over Barbell 200m Run 15 Power Snatch (135/95) 400m
WARM UP: 400m Run Fence Drills 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows SKILL: INTO WOD WOD: 18:00 Running Clock 0-3:00 400m Run Max Pull-ups (2:00 rest) 5:00 -8:00 400m Run Max Clean and Jerks (155/105) (2:00 rest) 10:00 – 13:00 400m Run Max Pull-ups (2:00 rest)
8842 Broadway St.
San Antonio, Texas 78217
