by Conner Andrews | Oct 21, 2019 | WODs
Warm Up: :30 Stations Inchworm to Push Ups Spider-Man’s Mountain Climbers Frog Hops Alternating Bird Dogs Slow Burpees Glute Bridges Single Leg Glute Bridges (:30 each leg) *:10 Transition between movements Coach Led Empty Barbell Warm Up for Hang Power Clean Skill:...
by Conner Andrews | Oct 20, 2019 | WODs
Warm Up: Coaches Choice! WOD: AMRAP20 4-8-12-16… Box Jump Overs Wall Balls 200 m Run *reps increase by 4 each round, 200m run stays the same after each round! *Great pace day and breathing...
by Conner Andrews | Oct 20, 2019 | WODs
20.2 Scores have been insane! So proud of all of you and this community! Keep up the hard work! Today is the last day to do it and submit a score online if you signed up for the Online Open. If you missed it, you can use today as a day to give it a go and join in....
by Conner Andrews | Oct 19, 2019 | WODs
Warm Up: Coaches Choice! WOD: 1600m Row 63 DB Deadlifts 36 Sit Ups 800m Row 42 DB Deadlifts 24 Sit Ups 400m Row 21 DB Deadlifts 12 Sit Ups 200m Row
by Conner Andrews | Oct 19, 2019 | WODs
Warm Up: With a Partner AMRAP8 P1: Row P2: 1 Round of 5 Ring Row+7 Push Ups+9 Squats *Switch after completing body weight movements Coach Led Full Body Mobility Skill: AMRAP10 100′ Farmers Carry (DB’s) 100′ Overhead DB Walk (Both arms locked out overhead) 1:00 Plank...
