by Conner Andrews | Nov 11, 2019 | WODs
Warm Up: :40 On :10 Off Single Unders/DU Practice Push Up to Down Dog Deadbugs Barbell Deadlifts Elbow Rotations (barbell in front rack, alt throwing each elbow forward) Skill: EMOM10 1 Power Clean+1 Hang Clean *build in weight each minute WOD: 5RFT 20 Double Unders...
by Conner Andrews | Nov 10, 2019 | WODs
Warm Up: Coaches Choice WOD: AMRAP25 20 Sit Ups 20 Step Ups (Holding Med Ball) 20 Push Ups 20 Air Squats 20 Ring Rows
by Conner Andrews | Nov 10, 2019 | WODs
With the Open behind us, it’s time to shift gears and focus on an upcoming strength cycle! This week will be test week (Back Squat, Strict Press, Deadlift, Bench Press) Do your best to hit them hard and get them in! Check your emails for more details and get signed up...
by Conner Andrews | Nov 9, 2019 | WODs
Warm Up: Coaches Choice! WOD: 6 x 4 min AMRAPs with 2 min Rest in between! AMRAP4 30/20 Cal Row Max DB Thrusters AMRAP4 20 Burpees Max Wall Balls AMRAP4 30/20 Cal Bike Max Sit Ups AMRAP4 25 DB Thrusters Max Cal Row AMRAP4 25 Wall Balls Max Burpees AMRAP4 25 Sit Ups...
by Conner Andrews | Nov 9, 2019 | WODs
Warm Up: 21-15-9 Russian KBS Ab Mat Sit Ups Air Squats Good Full Body Stretch after Friday and Saturdays Workouts WOD: 3 Rounds For Time: 200m Farmers Carry (53/35) 30/21 Cal Assault Bike 400m Row *stagger heats by 3 min if need be for bikes, sub 400m Run if it gets...
