by Conner Andrews | Jan 26, 2020 | WODs
Warm Up: 2 Min Row 1 Min rest 1 Min Box Step Ups 1 Min Rest 1 Min Glute Bridges 1 Min Rest :30 Squat Hold Skill: Back Squat Adding #20lbs to 1 RM, take 90% and complete 5@ 75% 3@ 85% 1+@ 95% WOD: For Time 60/50 Cal Row 30 SA DB Hang Clean & Jerk (50/35) *alt arms...
by Conner Andrews | Jan 25, 2020 | WODs
Warm Up: Dynamic and Full Body Mobility Midline Crusher: E2MOM for 8 Min , 20/15 Cal Row Sprint *in remaining time Max Rep Sit Ups! WOD: 5 Rounds 9 Push Press (115/85) 15 KBS (53/35) 60 Double Unders Rest 1 Min Between...
by Conner Andrews | Jan 24, 2020 | WODs
Warm Up: Coaches Choice! Skill: Review The Power Clean. Let’s lift a bit and then prep for WOD! WOD: AMRAP 20: 1 Round of “The Chief” 250m Row or 14/10 Cal Bike 2 Rounds of “The Chief” 200m Row or 14/10 Cal Bike 3 Rounds of “The...
by Conner Andrews | Jan 23, 2020 | WODs
Warm Up: 3:00 Easy Row Rest 1:00 1 Min Banded Goodmorning Rest 1:00 1 Min Plank Hold Rest 1:00 1 Min KBS Skill: Deadlifts. Adding #20 to 1RM, Take 90% and use that number to complete 3 @ 70% 3 @ 80% 3+ @ 90% WOD: “Diane” 21-15-9 Deadlifts (225/155)...
by Conner Andrews | Jan 22, 2020 | WODs
Warm Up: Dynamic Partner WOD: 1000m Row (200m intervals) 100 Single Arm DB Push Press (50/35) 100 Sit Ups 100 KBS (53/35) 150 MedBall Goblet Squats 100 KBS 100 Sit Ups 100 Single Arm DB Push Press 1000m Row *One partner works at a time! *35 min cap! Big boy today....
