Tuesday WOD 07.18.17

Tuesday WOD 07.18.17

Tuesday WOD 07.18.17 WARM UP Joint Rotation Shoulder pass through warm up on movements WOD Run Conditioning 3 sets of: 100m sprint 100m easy run rest 1 minute between sets Gymnastics Conditioning 18 Deficit HSPU rest 1 min 15 Deficit HSPU rest...

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Mon WOD 07.17.17

Mon WOD 07.17.17

Mon WOD 07.17.17 WARM UP 10min EMOM Odd: 50m run Even: 5-10 Strict Pull ups/Ring dips (alternate between the pull ups and dips) WOD 50 ring dips Rest 1min Odd object hold 2min *Every drop 5 Burpees *hold must be bear hug *AHAP Then Conditioning...

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Thursday WOD 07.13.17

Thursday WOD 07.13.17

Thursday WOD 07.13.17 WARM UP Joint Rotation Shoulder Pass Through Band warm up 50 Pull apart 25 pass through 50 Band pull down 3 rounds WOD 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up T-N-T 5:30pm (class is full) Team of 2 For...

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Tuesday WOD 07.11.17

Tuesday WOD 07.11.17

Tuesday WOD 07.11.17 WARM UP warm up on movements WOD Gymnastics Conditioning 6 Deficit HSPU 1 min rest 5 Deficit HSPU :45 rest 4 Deficit HSPU :30 rest 4 Deficit HSPU :15 rest 3 Deficit HSPU *doesn’t have to be unbroken Then 10 Rounds: 3...

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Mon WOD 07.10.17

Mon WOD 07.10.17

Mon WOD 07.10.17 WARM UP 10min EMOM Odd: 50m run Even: 5-10 Pull ups/Ring dips (alternate between the pull ups and dips) Warm up on movements WOD Barbell Conditioning 
EMOMx10 3 Power Cleans 3 Back Squats 3 Push Jerks (185/135) Conditioning 3...

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Mon WOD 07.03.17

Mon WOD 07.03.17

Mon 07.03.17 WARM UP 10min EMOM Odd: 50m run Even: 5-10 Pull ups/Ring dips (alternate between the pull ups and dips) Warm up on movements WOD 50 Ring dips for time rest 2:00min 50 Plate jumps for time then 100 Double unders 5 Clean and Jerk...

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Thursday WOD 06.29.17

Thursday WOD 06.29.17

THURSDAY WOD 06.29.17 WARM UP Warm up on movements WOD 1min max reps Stone to shoulder Rest 1min 1min max distance shuttle run 10m Rest 1min 1min max double unders Rest 1min 4 rounds TNT 5:30pm-6:30pm For Time: 50 m Overhead Walk 135/95lbs 50...

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