by Conner Andrews | Jan 11, 2020 | WODs
Warm Up: Skill: EMOM12 Minute 1: :30 Hand Stand Push Up Practice Minute 2: :40 Farmers Carry Min 3: :50 of Abmat Sit Ups WOD: AMRAP15 15/12 Cal Assault Bike 30 Russian KBS (70/53) 60 Double...
by Conner Andrews | Jan 10, 2020 | WODs
Warm Up: Coaches Choice! Skill: Review DB Movements in WOD -DB Step Ups -DB Power Snatches -DB Hang Clean and Jerk WOD: 2 Rounds: 500 Meter Row 30 Single Dumbbell Box Step-Ups (24/20) 500 Meter Row 30 Single Dumbbell Hang Clean & Jerks 500 Meter Row 30 Single...
by Conner Andrews | Jan 9, 2020 | WODs
Warm Up: 3 Rounds :30 each Movement Burpees Inchworm to Push Ups Straight Leg Sit Up Superman Hold Glute Bridges Skill: Deadlift (Deload) Adding 10# to 1RM, take 90% of that and complete 5@ 40% 5@ 50% 5@ 60% WOD: AMRAP12 3 Deadlifts (205/145) 3 Toes to Bar 3 Lateral...
by Conner Andrews | Jan 8, 2020 | WODs
Warm Up: EMOM10 with a Partner Evens: :30 Row Odds: :30 Wall Sit P1 starts on Row, P2 Starts on Wall Sit Quick Mobility then get WOD Ready! WOD: With a Partner, Complete However you want! 200 Wall Balls (20/14) 200 Kettlebell Swings (53/35) 3000m Row I’m giving you...
by Conner Andrews | Jan 7, 2020 | WODs
Warm Up: Dynamic Skill: Bench Press *adding 5# to 1RM and Completing 5 @ 65% 5 @ 75% 5+ @85% WOD: 5 RFT 20 Air Squats 20 Burpees 20 Reverse Lunges 20 Sit Ups *20 min TC *Just moving the body today, flushing it...
