• Today's WOD

WOD-3/2/20

Warm-up 3 rounds: • 10 Jumping Jacks • 10 m High Knees • 10 m Butt Kicks • 10 m High Kicks • 10 m Duck Walk

2 rounds: • 30 sec Box Stretch Right • 30 sec Box Stretch Left • 30 sec Samson Stretch Right • 30 sec Samson Stretch Left

Strength 4 sets: • 2 Snatches

Increase weight to finish heavy.

Core 3 rounds: • 15 GHD Hip Extensions • 10 Rolling V-Ups

Conditioning 2 rounds for time: • 1000 m Row • 100 Double Unders • 10 Power Clean & Jerks 135/95

*must be able to not drop bar.

68 views0 comments

Recent Posts

See All

WOD-1/15/21 and 5pm Zoom link.

Warm-up 2 rounds: • 10 Jumping Jacks • 10 Lunges • 10 Inch Worm 1 round: • Pigeon Pose (L/R) • Pike Stretch • Straddle Stretch Strength Deadlift 4x8 @65% Conditioning 4 rounds: 8 Sumo Deadlift High P

WOD-1/14/16 And 5pm zoom link

Warm up: 400 meter run 15 Strict Press 15 Sampson Lunges Mobility: 1 min Box stretch Couch Strength: Strict press 4x12 @ 60% 1 rep max Conditioning: 21-15-9 Box Jumps STO 115/85 Hollow Rocks Core: Ta

WOD-1/13/21 and 5 pm Zoom link.

Warm-up • 100 singles 2 rounds: • 30 sec Pec Stretch • 30 sec Pigeon Pose • 30 sec Spiderman 2 rounds: • 10 PVC Good Mornings • 10 PVC Overhead Squats Strength 10 min: Bent over Row • 4 sets of Max