by Conner Andrews | Dec 17, 2019 | WODs
Warm Up: Coaches Choice WOD: 5 Rounds (Each for Time) 500m Row 25 Wall Balls Rest 2:00 after each round *These are sprints!
by Conner Andrews | Dec 17, 2019 | WODs
Warm Up: Dynamic Then :30 on :10 off PVC Pass Throughs Lateral Hops Over PVC Dip Holds with PVC in Front Rack Deadbugs Skill: Strict Press Taking 90% of 1RM 5 @ 75% 3 @ 85% 1+ @ 95% WOD: On the 4:00 x 5 25 Sit Ups 60 Double Unders 5 Push Press *climbing in weight each...
by Conner Andrews | Dec 16, 2019 | WODs
Warm Up: :30 on :15 off Active Spider-Mans Side plank (each side) Mountain Climbers Flutter Kicks No Push Up Burpees Shoulder Taps Then 4 Sets of Rowling with a Partner *Over AND Under 100m is Burpee Penalty Today WOD: AMRAP4 27/21 Calorie Row 27 Burpees 27 Chest to...
by Conner Andrews | Dec 15, 2019 | WODs
Warm Up: Coaches Choice WOD: 5 min of Rowing (Meters) Directly into 10 min of 15 Hand Release Push Ups 20 Sit Ups 25 DB Front Squats 30 Double Unders Directly into 5 Min of Rowing (Meters) Record total meters and...
by Conner Andrews | Dec 15, 2019 | WODs
Warm Up: :30e Spider-Man Lunge Hold :30 Squat Hold :30e Pidgin Stretch x2 Then :30 on :10 off PVC Back Squat PVC Overhead Lunge with Twist Low Plank Hold Push up to Down Dog x2 Skill: Round 2 of Back Squats! We’re “adding” 10lbs to our 1RM from a...
by Conner Andrews | Dec 14, 2019 | WODs
Warm Up: Coaches Choice! WOD: 50 Calories 40 KBS 30 Calories 20 KBS 10 Calories 20 KBS 30 Calories 40 KBS 50 Calories *Calories can be completed on either the Rower and/or Assault Bike. Feel free to jump around! *10 Sit Ups or 5 TTB after every station! *30 min...
