April 2019

(Glycolytic)WOD Review: Warm up all together: 2x: 200m row, 10 BB thrusters, 10 straight leg sit-ups, 2 devils press, 1 low rope pull With a rolling clock until all have complete both WODs: Partner WOD 1 5 Rounds per person for time (10 total rounds):12 BB Thrusters (95/65) (50+ 65/45)12 V-ups*Athlete 1 completes a full […]

(Gymnastics Focus)WOD Review: Warm up all together: 2x: 2 indoor jogging loops, 10 air squats, 15-20 sec/leg of Spiderman, downward dog and pigeon, 3 reverse stepping lunges into a box step-up / leg SOD 15 min to complete 3-5 sets of: 8/leg Reverse stepping lunge into Box step-up (BB or DB) (https://www.youtube.com/watch?v=F72adrSjfiU) 10-15 GHD Hip extensions (https://www.youtube.com/watch?v=7X075Hrl5lE)

(Lactate Threshold) WOD Review: Warm up all together: 60 sec row, 30 sec PVC pass thru, 30 sec PVC good mornings, 30 sec PVC OH squats, 5 TVWQB, then 2x: (PVC or BB) 5 high hip (hh) power snatch, 5 hh squat snatch, 5 power snatch, 5 squat snatch SOD EMOM x 8 min: 1-2^