W.O.D. Surprise Workout! Come to class to find out :)
W.O.D. Open WOD 20.4 There will be individual and team options for this workout. For more info on this workout, click here.
Game: Class Choice W.O.D. Skittles WOD Partner WOD - alternate back and forth every movement with a partner until you finish your bag of skittles. Each partner gets their own bag of Skittles. For time! Red = 10 Air Squats Orange = 10 Russian KBS Yellow = 10 Push ups…
Warm up - 10 min: 4 Way Hips 10 Nerve Floss/side 10 DF Cuban Press Band Shoulder Series Strength: Deadlift 9,7,5 Bench Press 9,7,5 Pause Ring Rows 3x10 Conditioning: 12 min EMOM: Min 1) 15/10 Cal Row Min 2) 20-50 Double Unders Min 3) 1-10 Bar Muscle Up or Toes…
Skill: Kipping Pull up Progression W.O.D. Partner WOD - 20 min AMRAP: 2 rounds each: 3 Power Cleans 6 Push ups 9 Air Squats then immediately into 1 round each: 200m Run 21 KBS 12 Pull ups alternate rounds
Warm up - 10 min: 8 Side Step Ups/Leg @40X1 15 Rocking Hip Flexor Mob/side Band Series 60 sec Close Grip Bar Hang Strength: Back Squat 9,7,5 1 Arm Press 3x10/arm Chest Supported Row 3x10-15 Conditioning: Partner WOD - 3 sets each: 20 Alternating DB Snatch 50 ft. DB Walking…
10/26/2019 – No Class Today
There will be no class today. We are in Bozeman with a bunch of our crew for a team competition! See you Monday!
W.O.D. Open WOD 20.3 There will be individual and team options for this workout For more info on this workout, click here.
Game: Class Poll W.O.D. 20 min @80% effort: 200m row 12 Body Weight Step Ups Farmer Carry Lap 30 sec Ring Plank or Front Leaning Rest 200m Ski/Run/Bike 12 Russian KBS Sandbag Bear Hug Carry Lap 30 sec Hollow Hold
Warm up - 10 min: 4 Way Hips 10 Nerve Floss/side 10 DF Cuban Press Band Shoulder Series Strength: Deadlift 10,8,6 Bench Press 10,8,6 Pause Ring Rows 3x10 Conditioning: 4 sets - 90 sec ON/OFF: 250/200m Row Double Unders for Remainder Score is total # of Double Unders