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3/18/2019

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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 4×4
  • 1 Arm Row 3×10/arm

Conditioning: 

Partner WOD – 10 min AMRAP:

  • 50 Double Unders
  • 10 Front Rack Revere Lunges
  • 10 Chest to Bar Pull Ups

Alternate every round

3/13/2019

By: 0

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 3×10

Conditioning: 

Partner WOD – 10 min AMRAP:

  • 10 Push Press
  • 10 KBS
  • 10 Box Jumps Step Downs/Step Ups

Alternate rounds