by Conner Andrews | Nov 26, 2019 | WODs
Warm Up: :30 on :10 off Single Unders Push Up to Down Dog PVC Pass Throughs PVC Good Morning PVC Overhead Alt Lunges x2 Skill: Bench Press Using 90% as your Driver 65% x 5 75% x 5 85% x 5 WOD: AMRAP16 15 Overhead Squats (95/65) 30 Double Unders 15 Deadlifts (95/65) 30...
by Conner Andrews | Nov 25, 2019 | WODs
Warm Up: :30 on :10 off Shoulder Taps Push up to Down Dog Low Plank Hold Banded Pull Aparts (Overhead to Traps) Banded Pass Throughs x 2 Strict Gymnastic Work: 20 Wall Walks (Not for Time, But Quality) (15min cap) WOD: 3 RFT 800m Row 20 Shuttle Runs 20 Burpees...
by Conner Andrews | Nov 24, 2019 | WODs
Warm Up: Coaches Choice WOD: 13-12-11-10-9-8-7-6-5-4-3-2-1 Cal Row Wall Balls DB Deadlifts Weighted Sit Up (with Med Ball)
by Conner Andrews | Nov 24, 2019 | WODs
Warm Up: :30 on :10 off High Knees Butt Kickers Lunges Bar Hang (Round 2 Kip Swings) PVC Back Squats x2 Coach Led Hip and Lower Body Prep Skill: Back Squats Week 2 Take 90% of your 1RM 70% x 3 80% x 3 90% x 3+ WOD: AMRAP12 3 Rounds of “Macho Man” (135/95)...
by Conner Andrews | Nov 23, 2019 | WODs
Warm Up: Coaches Choice! WOD: 2 Rounds 50 Push Ups 50 KBS Into 2 Rounds 50 Sit Ups 50 DB Push Press Into 2 Rounds 50 Burpees 50 Double Unders *22 min cap, see how far you can get! Can you...
