January 2018

(Competition / Lactate Threshold 8-12 min)WOD Review: 8 min Then group warm up all together: Grab your BB, DB’s, KB, jump rope and a spot on the rig: 30 sec of jump rope, 30 sec of anchored sit-ups, 30 sec of push-ups, 20 sec handstand hold, 20 sec KB swings (stomach to chest height), 20 […]

(Practice / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: Grab an ERG, BB, WB, Plyo box and a spot on the rig before starting: 60 sec row, 30 sec butt ball squats, 30 sec BB front rack stretch, 30 sec hang clean, 30 sec WB thruster, 30 sec box step-ups WOD

Monday New Years Day 9:30 AMWOD Review: 8 min Then group warm up all together: WOD In teams of four, complete four rounds each of:20 Calorie Bike5 Bear Complexes (135/85)20 Burpees*1 Bear complex = 1 Deadlift, 1 Hang clean, 1 Front squat, 1 S2OH, 1 Back squat, 1 S2OH (all individual movements) 3 Athletes work