by Conner Andrews | Nov 8, 2019 | WODs
Anniversary WOD! Come celebrate with us! Coffee, smoothies, donuts and fitness! Warm Up: :40 on :20 off Downdog Hold Barbell Good Mornings Single Unders Push Up Down Dog Barbell Romanian Deadlifts DU/Single Unders Inchworms Single Leg RDL DU/Single Unders Skill:...
by Conner Andrews | Nov 7, 2019 | WODs
We have arrived to the final week of The Open and we got a big one! WOD: 20.5 40 Muscle Ups 80 Calorie Row 120 Wall Balls (20/14) *20 min TC *Partition the work as desired! This is important! Meaning you can chip away at these movements and reps however you want as...
by Conner Andrews | Nov 6, 2019 | WODs
Warm Up: Dynamic and Mobility Work Band Work: 100 Banded Pull Aparts 100 Banded Tricep Extension 100 Banded Hammer Curls 100 Banded Face Pulls *choose a band that allows big sets! WOD: With a Partner! 100/80 Calorie Row 50 Box Jump Overs (24/20′) 50 DB Deadlifts...
by Conner Andrews | Nov 5, 2019 | WODs
Warm Up: Coaches Choice WOD: 6 Min AMRAP 300m Run 100 Double Unders In remaining time 21 KBS 12 Pull Ups Rest 1 Min x4 *Start where you left off on the Swings and Pull Ups
by Conner Andrews | Nov 5, 2019 | WODs
Warm Up: Groups of 3 Rotate Through :30 On :10 off Double Under Practice Down Dog Hold Easy Bike Double Under Practice Up Dog Hold Moderate Bike Double Under Practice Active Dive Bombers Fast Bike Full Body Stretch WOD: Teams of 3 5 Rounds Min 1: 50 Double Unders Min...
