by Conner Andrews | Oct 28, 2019 | WODs
Warm Up: :30 on :10 off Push Up Down Dog Slow Squats Plate Hops (10#) Push Up Down Dog Air Squat Arms Up Overhead Plate Front Raise to Overhead Push Up Down Dog Air Squats Heels on Plate Plate Counter Balance Squats Then Overhead and Push Jerk Prep Skill: Push Jerk...
by Conner Andrews | Oct 27, 2019 | WODs
Warm Up: Coaches Choice WOD: AMRAP10 6 Cal Row 6 Wall Balls *increase by 2 reps each round Rest 3 min AMRAP10 6 Cal Assault Bike 6 Push Ups *increase by 2 reps each round
by Conner Andrews | Oct 27, 2019 | WODs
Warm Up: :40 on :20 Off Spider-Man Lunges Alt. Box Step Ups Kettlebell Deadlifts Inchworm to Push Up Lateral Box Step Ups Plank Hold Squat Hold Coach Led Hip/Hamstring Mobility on Box Skill: Back Squats Heavy 3 Rep Max *Continuing to feed the legs throughout The Open,...
by Conner Andrews | Oct 26, 2019 | WODs
Warm Up: Coaches Choice! WOD: Buy-In: 50 Russian KBS Then 50-40-30-20-10 Calorie Row Plate Hops
by Conner Andrews | Oct 26, 2019 | WODs
Warm Up: EMOM10 Evens: :45 Cal Row Odds: :30 Plank Hold Coach Led Mobility Upper Body Complex: 4 Rounds 12 DB Floor Press (:02 Pause at Top of Each Rep) 12e Half Kneeling Single Arm Banded Pulls 12 Deficit Push Ups (Hands on Two Plates) WOD: 4 RFT 30/25 Cal Row 30...
