by Conner Andrews | Nov 19, 2019 | WODs
Warm Up: :30 on :10 off Shoulder Taps No Push Up Burpees Push up Down Dog Bootstrappers PVC Pass Throughs PVC Strict Press Skill: Strict Press Take 90% of your 1RM and complete, 65%x5 75%x5 85%x5++ WOD: “The Chief” Max Rounds in 3 minutes of 3 Power Cleans...
by Conner Andrews | Nov 18, 2019 | WODs
Warm Up: :30 on :10 off PVC Pass Throughs PVC Good Mornings Light KBS R Arm Overhead Hold (KB) L Arm Overhead Hold Child’s Pose w/ Hands on KB Skill: Snatch Complex EMOM10 1 Snatch Grip DL+1 Hang Snatch High Pull+1 Hang Power Snatch *stay light and build, focus...
by Conner Andrews | Nov 17, 2019 | WODs
Warm Up: Coaches Choice WOD: 5 Rounds :40 on :20 off Mountain Climbers Plate Ground to Overhead Burpees to Plate Row Cals Low Plank Hold *should be a fun one. Only rest throughout the 5 Rounds is the :20 transition. That Low Plank to Mountain climbers is going to get...
by Conner Andrews | Nov 17, 2019 | WODs
Warm Up: 2:00 on a Machine Then :30 On :10 Air Squats Lunges PVC Good Mornings Boot Strappers Squat Hold Throw in some coach led hip mobility and get ready for squats! Skill: Back Squats 65% x 5 75% x 5 85% x 5++ *all off of 90% of your 1RM *Example: If 1RM is 100lbs,...
by Conner Andrews | Nov 16, 2019 | WODs
Warm Up: Spend the first few minutes on a foam roller then Dynamic and Coach Led Mobility Skill: Complete However You’d Like: 100 Ab Mat Sit Ups 100 Banded Facepulls 100 Banded Bicep Curls 50 Hollow Rocks WOD: Teams of 3 for total Calories 5 Rounds Min 1) 15...
