August 2018

(Practice / Glycolytic Practice)WOD Review: 8 min Then group warm up all together: 200m jog, 10 air squats, 10 push-ups, 10 butterfly sit-ups, 5 BB hang clean and jerk, 5 BB power clean and jerk, 10 BB front squats, 10 BB bench press SOD 3 x 10^ Bench press & 3 x 15-20 Tubing chest […]

(Practice / Phosphogenic)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec pass thru, 20 sec TVWQ, then 3 sets of: 5 BB deadlifts, 5 BB OHP, 10 tubing back flies SOD Deadlift AND OHP 5/5/3/3/1/1 (Superset both movements) Post SOD: 2-3 rounds not for time12-15 Ring rows12 Russian step-ups

(Mental Toughness / Metabolic Conditioning)WOD Review: 8 min Then group warm up all together: 60 sec row, 30 sec pass thru, 20 sec TVWQ, find a partner WOD  For time with a partner:Complete 200 BurpeesPartner A rows 300M while partner B accumulates burpees swap after every 300M Post WOD Based on time remaining 2-3 rounds