by Conner Andrews | Jan 28, 2020 | WODs
Warm Up: AMRAP5 20 Jumping Jacks 20 Shoulder Taps 15 PVC Pass Throughs 15 Strict Press 10 OHS W/ PVC Skill: Strict Press, adding #5 to 1RM, take 90% and complete 5@ 75% 3@ 85% 1+@ 95% WOD: 21-15-9 Shoulder to Overhead (95/65) Burpees Front Squats (95/65) Box Jump...
by Conner Andrews | Jan 27, 2020 | WODs
Warm Up: 1:00 Air Squats 1:00 Sit Ups :30 Hollow Hold :30 Superman Hold x2 :30 rest between each movement WOD: AMRAP4 x 4 Rest 2:00 40 Box Step Ups Holding Med Ball (20/14) Max effort TTB in remaining time *Want to work Bar Muscle Ups? Sub those for TTB Push Up...
by Conner Andrews | Jan 26, 2020 | WODs
Warm Up: 2 Min Row 1 Min rest 1 Min Box Step Ups 1 Min Rest 1 Min Glute Bridges 1 Min Rest :30 Squat Hold Skill: Back Squat Adding #20lbs to 1 RM, take 90% and complete 5@ 75% 3@ 85% 1+@ 95% WOD: For Time 60/50 Cal Row 30 SA DB Hang Clean & Jerk (50/35) *alt arms...
by Conner Andrews | Jan 25, 2020 | WODs
Warm Up: Dynamic and Full Body Mobility Midline Crusher: E2MOM for 8 Min , 20/15 Cal Row Sprint *in remaining time Max Rep Sit Ups! WOD: 5 Rounds 9 Push Press (115/85) 15 KBS (53/35) 60 Double Unders Rest 1 Min Between...
by Conner Andrews | Jan 24, 2020 | WODs
Warm Up: Coaches Choice! Skill: Review The Power Clean. Let’s lift a bit and then prep for WOD! WOD: AMRAP 20: 1 Round of “The Chief” 250m Row or 14/10 Cal Bike 2 Rounds of “The Chief” 200m Row or 14/10 Cal Bike 3 Rounds of “The...
by Conner Andrews | Jan 23, 2020 | WODs
Warm Up: 3:00 Easy Row Rest 1:00 1 Min Banded Goodmorning Rest 1:00 1 Min Plank Hold Rest 1:00 1 Min KBS Skill: Deadlifts. Adding #20 to 1RM, Take 90% and use that number to complete 3 @ 70% 3 @ 80% 3+ @ 90% WOD: “Diane” 21-15-9 Deadlifts (225/155)...
