May 2018

(Mental Toughness / Glycolytic 2-5 min bursts)WOD Review: 8 min Then group warm up all together: SOD EMOM x 14Even min: 4-6 Strict BB Overhead Press (@70%)Odd min: 5 Back-rack Forward Stepping Lunges/leg WOD 1 4 min AMRAP6 Single Arm DB Thrusters / arm (50/35) (35/20)8 Wall Balls (20/14) (10/10) Rest 2 min WOD 2 […]

(Practice / Gymnastics Focus)WOD Review: 8 min Then group warm up all together: 200m jog, 30 sec banded wall squats, 20 sec leg swings/leg, 30 sec tubing back flies, 30 sec back rows, 20 sec push-ups WOD For TimeBuy in: 800m RunThen10 Rounds of:5 Strict Pull-ups10 Push-ups15 Air SquatsThenBuy out: 800m Run Post WOD: (Time

(Practice / Lactate Threshold)WOD Review: 8 min Then group warm up all together: 30 sec reg row, 30 sec straight legged row, 30 sec PVC pass thru, 30 sec PVC good mornings, 20 sec TVW, 15 sec hanging shrugs, 15 sec mini kipping, 20 sec push-ups SOD 4 sets of 3 Back Squats with a