by Conner Andrews | Jan 21, 2020 | WODs
Warm Up: 3:00 Row 1 Min Rest 2:00 Jump Rope 1 Min Rest 1:00 Push Ups Skill: Bench Press, adding 10# to 1RM, take 90% and complete 3 @ 70% 3 @ 80% 3+ @ 90% WOD: On the 4:00 x 5 Rounds 20/15 Calorie Row 40 Double Unders 7 Front Squats...
by Conner Andrews | Jan 20, 2020 | WODs
Warm Up: AMRAP 6 6 Shuttle Runs (30′ down and back) (easy pace) 8e DB Suitcase Deadlifts 10 Single Arm Renegade Rows (5L/5R) :20 Shoulder Taps Skill: 7-6-5-4-3-2-1 Strict Pull Ups *After each set, 100′ Heavy Farmers Carry *Think you’re a beast? Put a...
by Conner Andrews | Jan 19, 2020 | WODs
Warm Up: 2x :30 on :10 off Active Samson + Air Squat Glute Bridges Plate Hops Air Squat SL Glute Bridge Plate Ground to Over Head Skill: Back Squats (add #20 to 1RM, take 90% of that and complete) 3@ 70% 3@ 80% 3+@ 90% WOD: 3 Rounds For Time 50 Air Squats 10 Clean and...
by Conner Andrews | Jan 18, 2020 | WODs
Warm Up: Dynamic! Good nice and warm! Body Armor: 50 Banded Pull Aparts 10 Strict Pull Ups 50 T Raises (5-15#) 8 Strict Pull Ups 50 Front Raises 6 Strict Pull Ups WOD: Buy in : 1000/800m Row Then 7 Rounds 7 Front Squats (95/65) 7 Pull Ups 25 Double...
by Conner Andrews | Jan 17, 2020 | WODs
Warm Up: Coaches Choice! Skill: Pausing Push Jerk Heavy 2 Rep *:02 pause in dip and then again in the catch position WOD: On the 3:00 x 5 Rounds 15 Box Jump Overs (24/20′) 10 HSPU 5 Push Jerks *Push Jerks you will build each...
