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3/25/2021

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W.O.D.

Game

or

Relay:

  • Sandbag Bear Hug Carry Down
  • 3 Sandbag Cleans Over Box
  • Sandbag Bear Hug Carry Back

then

15 min @easy pace on a Machine

  • @ 3:00 & 9:00, perform 12 Body Weight Step Ups + 1 Arm Farmer Carry/side
  • @6:00 & 12:00, perform 5-10 Strict Toes to Bar + 20-30 sec Handstand Hold

3/22/2021

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Warm up – 10 min: 

  • 8 ATG Split Squats/Leg
  • 60 sec Close Grip Bar Hang
  • 10 Cossacks + 10 Pause Goblet Squats
  • 90 sec Rolling Plank w/ Starfish Side Plank

Strength:

  • Back Squat 3×5 @33X1
  • 3 sets: 1 Arm Press x 10 + Overhead Carry /side
  • Strict Pull Ups 3 x Max Reps @30X3

Conditioning: 

Partner WOD

3 sets – 2 min ON/OFF:

  • 5 X (2 Front Rack Reverse Lunges + 2 Thrusters)
  • Row Remainder

Score is total # of Row Calories

3/18/2021

By: 0

Game

Class choice

or

Obstacle Course:

  • Farmer Carry Down
  • 2 Burpee Box Get Overs
  • Farmer Carry Back
  • Sandbag Bear Hug Carry Down
  • 1 Rope Climb/Rope Pull
  • Sandbag Bear Hug Carry Back

Conditioning:

20 min @ easy pace:

  • 200m Easy Row/Jog
  • 12 Body Weight Step Ups
  • 30-60 sec Handstand Hold or 30 ft. Handstand walk or 30 sec Push up position plank
  • 200m Jog/ Easy Row
  • 30 Double Unders
  • 30 sec Side Plank/side

3/17/2021

By: 0

Warm up – 10 min:

  • 10 Nerve Floss/side
  • 10 Single Leg RDL/Leg
  • 10 DF Cuban Press
  • Shoulder Series

Strength:

  • RDL 3×10 @31X1
  • DB Bench Press 3×10 @31X1
  • KB 1 Arm Row 3×10/arm

Conditioning:

Partner WOD – 3 sets each:

  • 21 Russian Kettlebell Swings
  • 15 Ring Rows
  • 9 Dips/Box Dips

Alternate rounds