Blog
Blog
Dream Team
WARM UP: 10 Burpees 5 Inchworms with PU 10 Air squats 5 Baby squats SKILL: 10 Empty BB thrusters 5 Empty BB clusters WOD: For Time Teams of 3 Row 1200m ( alt every 200m
Cardio Party!
WARM UP: See SKILL: Y’all WOD: Tomorrow NOT A 5k
Sunday Funday
WARM UP: Plyos SKILLS: Into WOD WOD: 8 RFT (28:00) 200m Run 10 BSQT (155/115) From Rack 10 C&J (115/75) 10 WBS (20/14) 2 Person Groups 2 BB Per Group
Labor Day 8am and 9am
WARM UP: 400m Run Plyos SKILLS: Into WOD WOD: 400m Run 50 Back Squats (45/33) 50 Shoulder to Overhead (45/33) Run 400M 50 Pull-ups 50 Push-ups Run 400M 50 Box Jumps (24/20”) 50 Kettlebell Swings
“The Seven”
WARM UP: 10 Push Ups 10 Air Squats 10 Knees Above Hips 20 Banded good morning 10 KBS 5 KB Push Press per arm 10 Ring Rows 3 x 15 Med Ball Tosses SKILL: Set
Grinder
WARM UP: 400m Row 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows :30 Handstand Hold SKILL: Every 2:00 for 10:00 6 Back Squat WOD: 20:00 AMRAP 10 Zercher
