WARM UP 200m Run Plyos SKILL Turkish Get-Ups 2×6 Each Arm WOD 100 DU (200 SU) then… 21-15-9 Sumo DL High Pull (96/65) Hand Release Burpee to Air Squat then…
Congrats to Coach Drew Bignall for qualifying for the American Open!!! Â He competed this weekend in Austin, Tx at GrassIron Gym and needed to hit a total of 277kg (499.4
WARM UP 400m Run Plyos PVC Warmup STRENGTH 3 Sets of ME Strict Pullups then 1 set of ME Pullups any style WOD 15 Min Cut-Off 800m Run then… AMRAP
WARM UP 3 Rounds of Cindy Indoor Plyos MOBILITY Foam Roll Banded Shoulder Banded Hip Banded Ankle WOD In Teams of 3 Complete: 300 WBS (20/14) P1: ME WBS
WARM UP 3x: 250 Row Fence Drills ——— Ladder Drills ENDURANCE: 400m Row 300m Row 200m Row 100m Row WOD: 12min EMOM 8 Burpees ME Double Unders
WARM UP 400m Run PVC Warmup SKILL Overhead Squat Technique WOD With a Partner Complete the Following: Partner 1: 400m Run Partner 2: 42-30-18 Thrusters / OHS / Pullups (75/55)
WARM UP 200m Run 2x Fence Drills Plyos Barbell Warmup STRENGTH Every Minute on the Minute for 10 Minutes: 2 Squat Cleans @ 85% of your 1 RM WOD 2
WARM UP :30 Drills Jumping Jacks Seal Jumps Air Squats Lunges Good Mornings Pushups ———- PVC Warmup STRENGTH 12 Min to Find 3 Rep Max Push Press WOD 2 min
WARM UP Jump Rope Warmup PVC Warmup MOBILITY Coach’s Choice WOD 12 Min AMRAP 50 DU 10 Hang Squat Cleans (115/75)
WARM UP 400m Run Plyos ENDURANCE 800m Run 20 Slam Balls (30/20) 400m Run 20 Slam Balls 200m Run 20 Slam Balls WOD 500m Row then… 21-15-9 WBS (20/14) LHPU