by Conner Andrews | Oct 1, 2019 | WODs
Warm Up: Coaches Choice WOD: 5 Rounds 1 Min Double Unders 1 Min Push Ups 1 Min Sit Ups 1 Min Rest
by Conner Andrews | Oct 1, 2019 | WODs
Warm Up: AMRAP8 with a Partner Partner 1: Easy Bike or Row Partner 2: 100m Run + 100′ Bear Crawl+50′ Crab Walk *Switch Stations After P2 finishes the Complex Skill: Strict Press 1RM WOD: 5 RFT 200m Run 12/9 Cal Assault Bike 9 Strict Presses (95/65) *Strict Press from...
by Conner Andrews | Sep 30, 2019 | WODs
Warm Up: 3 Rounds 1 Min Row (Increase intensity each round) 10 Box Step Ups (10L/10R) (Start to introduce some Jumps in round 3) 10 Deadlifts+8 Bent Over Row+6 Strict Press Skill: Power Clean *find 3 weights for the WOD! WOD: 3 x AMRAP4 15 Burpee Box Jump Overs...
by Conner Andrews | Sep 29, 2019 | WODs
Warm Up: Coaches Choice! WOD: 3 Rounds 2 Min Max Cals Into 30 DB Deadlifts Into 2 Min Max Assault Bike Into 30 DB Box Step Overs (20′) *DB Held Suitcase Style Rest 2 Min After Each...
by Conner Andrews | Sep 29, 2019 | WODs
Warm Up: Foam Roll/Upper Body Shoulder Mobility +Activation Then 3 Rounds 200m Jog 10 PVC Pass Throughs 10 Overhead Squats Then Coach Led Snatch Warm Up Skill: Squat Snatch 1RM (15 Min) *Big day today. Would love to see Squat Snatches! WOD: 21-15-9 Squat Snatches...
