March 2019

WOD Review: Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 5 TVWQB, 5 high hip power snatch, 5 BB hang power snatch, 5 BB power snatch, then: 2x: 5 light power snatch & 5 burpees over BB, rest 1 min, then, 1-3 bar muscle-ups/pull-ups/jumping PU, and […]

(Lactate Threshold) WOD Review: Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 5 TVWQB, 5 high hip power snatch, 5 BB hang power snatch, 5 BB power snatch, 5 BB squat snatch Pre: SOD: 5 min of 2 x 5 light BB snatch balance AND 2-3x

(Metabolic Conditioning) WOD Review: Warm up all together: 60 sec row, 10 leg swings/leg, 20 line hop over, 10 straight legged sit-ups, 1 indoor loop, then: 5 Erg pike-ups and 5 Erg hamstring curls WOD 35 min AMRAP 20 cal Row 20 Erg lateral hop-overs (over and back = 2) 10 Erg Pike-ups (https://www.youtube.com/watch?v=GxOAf5xN9-8) 20

(Phosphogenic)WOD Review: Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good morning. 20 sec skin the cat stretch, 20 sec standing child’s pose using racked BB, then 2x: 15 tubing back flies, 10 BB bench press, 10 BB deadlifts (2nd round, add some weight to the bars) SOD

(Glycolytic) (19.3 make-up/redo) WOD Review: Warm up all together: 60 sec bike, 10 leg swings/leg, 10 PVC pass thru, 20 sec/arm PVC chicken str, 10 BB power cleans, 10 box step-ups (5/leg), 10 RBKS WOD 10 Rounds for time: (60 second rest between rounds) 3 Power cleans (155/105) (50+ 105/75) (Fitness: KB Sumo dead high

Then group warm up all together: 60 sec row, 30 sec PVC good mornings, 30 sec PVC pass thru, 5 TVWQB, 20 sec downward facing dog, then: 2x through WOD primer: 25ft fwd lunge walk w/ light DB, WOD prep and Set-up: 8 min WOD In 10 minutes complete as much as possible of:54 and

Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 30 sec tubing/band pull-aparts, 5 TVWQB, 5 high hip power snatch, 5 BB hang power snatch, 5 power snatch, 5 box jumps WOD For Time: 30/25 cal Row 25 Box jumps (24/20) (50+ 20/16 jump or step) 15

(Metabolic Conditioning) WOD Review: Warm up all together: 2x: 1 indoor loop, 5 push-ups, 15 sec downward facing dog, 3 BB deads, 3 BB hang clean, 3 BB front squat, 3 BB S2OH, 3 BB back squat, 3 BB back jerk WOD 5 Rounds for time: 10 Bear Complexes (105/75) (50+ 75/45) (Fitness: 10 KB

(Glycolytic)WOD Review: Warm up all together: 2x: 2 indoor loops, 10 air squats, 4 rev lunges/leg, 5 high hip cleans, 5 hang cleans, 5 power cleans, 10 HS shrugs or 20 sec hold SOD In 15 min, complete 3-5 sets of:10 Back squats6-10 Ring push-ups (Mod: elevate rings or add bands across rings) WOD 5

(Gymnastics Focus) (19.2 make up)WOD Review: Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 30 sec tubing / band palm up pull-aparts, 10 BB deads, 20 sec HS hold, 10 hanging shrugs, 10 sec straight legged sit-ups Supinated Pull aparts: https://www.youtube.com/watch?time_continue=4&v=TOcHjmKThJI SOD in 15 min, complete 3-4