by Conner Andrews | Dec 20, 2019 | WODs
Warm Up: :30 on :10 off Low Plank Hold Inchworm to Push Up Hollow Hold Air Squats Superman Hold Active Spider-Man’s Skill: Clean and Jerk *find 3 weights that we can use in today’s Metcon. Should be challenging but not to the point of failed lifts. WOD:...
by Conner Andrews | Dec 19, 2019 | WODs
Warm Up: Group Hamstring, Hip, Low Back Mobility Then 3 Min Row or Bike 20 Banded Goodmornings 20 Banded Pull Aparts 20 Alt. Lunges 20 Leg Swings 5 Push Up Down Dog Skill: Deadlift (Phase 2) 5@ 65% 5@75% 5++@85% “Adding” 10# to 1RM THEN take 90% of that...
by Conner Andrews | Dec 18, 2019 | WODs
Warm Up: :30 on :10 off Jumping Jacks Spider-Man Lunge (Hold :30e Leg) No Push Up Burpees Pidgin (Hold :30e Leg) Active Bar Hang x 2 Skill: EMOM12 (6 Rounds) Evens: :20-:30 Hanging L-Sit Hold Odds: :50 Farmers Carry (2 KB or 2 DB) WOD: Partner! For Time 100 Wall Balls...
by Conner Andrews | Dec 17, 2019 | WODs
Warm Up: Coaches Choice WOD: 5 Rounds (Each for Time) 500m Row 25 Wall Balls Rest 2:00 after each round *These are sprints!
by Conner Andrews | Dec 17, 2019 | WODs
Warm Up: Dynamic Then :30 on :10 off PVC Pass Throughs Lateral Hops Over PVC Dip Holds with PVC in Front Rack Deadbugs Skill: Strict Press Taking 90% of 1RM 5 @ 75% 3 @ 85% 1+ @ 95% WOD: On the 4:00 x 5 25 Sit Ups 60 Double Unders 5 Push Press *climbing in weight each...
