by Conner Andrews | Dec 16, 2019 | WODs
Warm Up: :30 on :15 off Active Spider-Mans Side plank (each side) Mountain Climbers Flutter Kicks No Push Up Burpees Shoulder Taps Then 4 Sets of Rowling with a Partner *Over AND Under 100m is Burpee Penalty Today WOD: AMRAP4 27/21 Calorie Row 27 Burpees 27 Chest to...
by Conner Andrews | Dec 15, 2019 | WODs
Warm Up: Coaches Choice WOD: 5 min of Rowing (Meters) Directly into 10 min of 15 Hand Release Push Ups 20 Sit Ups 25 DB Front Squats 30 Double Unders Directly into 5 Min of Rowing (Meters) Record total meters and...
by Conner Andrews | Dec 15, 2019 | WODs
Warm Up: :30e Spider-Man Lunge Hold :30 Squat Hold :30e Pidgin Stretch x2 Then :30 on :10 off PVC Back Squat PVC Overhead Lunge with Twist Low Plank Hold Push up to Down Dog x2 Skill: Round 2 of Back Squats! We’re “adding” 10lbs to our 1RM from a...
by Conner Andrews | Dec 14, 2019 | WODs
Warm Up: Coaches Choice! WOD: 50 Calories 40 KBS 30 Calories 20 KBS 10 Calories 20 KBS 30 Calories 40 KBS 50 Calories *Calories can be completed on either the Rower and/or Assault Bike. Feel free to jump around! *10 Sit Ups or 5 TTB after every station! *30 min...
by Conner Andrews | Dec 14, 2019 | WODs
Warm Up: EMOM12 with a Partner Evens: :30 Row Odds: :30 Low Plank Alt. On the Minute Group Mobility WOD: Partner Style Sweat Sunday! For Time 100/80 Cal Assault Bike 300′ Walking Lunge 100 Sit Ups 300′ Walking Lunge 100/80 Cal Assault...
