by Conner Andrews | Oct 14, 2019 | WODs
Warm Up: 3 Rounds: :30 Single Unders :30 Alt Lunges :30 Glute Bridge :30 Air Squat Then Coach Led Barbell Warm -Up to Prep for Thruster Skill: Thruster 3RM *from the floor today WOD: 3RFT: 10 Thrusters (115/80) 20 Deadlifts (115/80) 50 Double Unders *:90 of DU...
by Conner Andrews | Oct 13, 2019 | WODs
Warm Up: Coaches Choice WOD: For Time 100 Alt. Lunges 100 KB Swings 100 Sit Ups *EMOM 4 Burpees *Start with Burpees
by Conner Andrews | Oct 13, 2019 | WODs
Warm Up: 3 Rounds :30 Mountain Climbers :30 Air Squat :30 Plank Hold :30 Sit Ups Skill: Back Squats (15 min) 3 Sets x 5 Reps Each Set Should Be Challenging! WOD: AMRAP15 5 Strict Pull Ups 10 Single Arm DB Hang Clean and Jerk (50/35) *5R then 5L 15 Ab Mat Sit Ups...
by Conner Andrews | Oct 12, 2019 | WODs
I know it’s not Friday the 13th but this one looks spooky Warm Up: Dynamic and Lower Body Hip Mobility WOD: Partner! For Time 5000/4000m Row 100 DB Thrusters *One Partner Works at a Time and it can be completed any way! Meaning you do not have to complete the 5000m...
by Conner Andrews | Oct 12, 2019 | WODs
Warm Up: Dynamic and Full Body Mobilty Pre WOD: Double Under Skill Day *Spend 5-8 Min Practicing Hand/Arm Positions and Timing. Play H-O-R-S-E with a Partner, Create an EMOM, or see how many you can get Unbroken? Maybe get your first one? WOD: For Time 50-40-30-20-10...
