2019 03 22
2019 03 21
Game: Burpee Flip Cup W.O.D. 3 sets - 2 min ON/OFF: Row 300/250m + Ball Slams for Remainder Bike/Run/Ski 200m + Body weight Box Step Ups for Remainder
2019 03 20
Warm up - 10 min: 10 Nerve Floss/side 4 Way Hips 60 sec Close Grip Bar Hang 10 DB Cuban Press Strength: Deadlift 4x4 Bench Press 4x4 Conditioning: Partner WOD 24-18-12 Power Cleans Burpee Box Jump Overs Split the reps
2019 03 19
Skill: Bar Muscle Up Progression W.O.D. Team of 3 Workout 20 min AMRAP: Partner 1: Max Meters on a Machine Partner 2: 3-5 Muscle ups/Burpee Pull ups 10 Push Press 15 KBS Partner 3: Rest
2019 03 18
Warm up - 10 min: 1 Arm High Pull x 10/arm + Overhead carry 8 Eccentric Ankle Dorsiflexion/side 8 Side Step Ups/Leg @40X1 Tricep Openers Strength: Front Squat 4x4 1 Arm Row 3x10/arm Conditioning: Partner WOD - 10 min AMRAP: 50 Double Unders 10 Front Rack Revere Lunges 10 Chest…
2019 03 17
2019 03 15
2019 03 14
Game: Rowling Conditioning: 4 sets - 90 sec ON/OFF @80% effort: Row 250/200m + Double Unders for Remainder Bike/Run/Ski 200/150m + Burpees for Remainder
2019 03 13
Warm up - 10 min: 10 Nerve Floss/side 4 Way Hips 60 sec Close Grip Bar Hang 10 DB Cuban Press Strength: 3 sets: 2 x (Trap Bar Deadlift/KB Deadlift x 5 + 50 ft. Farmer Carry) Pause Ring Rows 3x10 Conditioning: Partner WOD - 10 min AMRAP: 10 Push…
2019 03 12