June 2019

(OlyNastics) WOD Review then warm up all together: 60 sec row, 30 sec PVC pass thru, 20 sec/arm PVC chicken stretch, 20 sec handstand hold, 10 hanging shrugs, 5 BB straight leg deadlifts, 5 BB deadlifts, 5 KB deadlifts, 5 RKBS, 5 push-up to down dog WOD “The Seven” 7 Rounds for Time: 7 Handstand […]

(Gymnastics Focus) WOD Review then warm up all together: 60 sec bike, 10 leg swings/leg, 5 deep squat with overhead reach, 5 reps T-spine arm sweep per side, 5 pushup to down dog, 3 ankle complex per side 1. Thoracic spine arm sweep – Perform 5 reps each side 2. Deep squat with overhead reach

(Lactate Threshold) WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 5 pushup to down dog, 5 fwd traveling lunges/leg, 20 sec front rack str, 10 BB front squats, 5 KB deads, 5 AKBS SOD In 15 minutes, complete 3-4 sets of: 4 pole Waiters carry/arm 30 sec/side Side plank hold

(Metabolic Conditioning) WOD Review then warm up all together: 200m jog, 10 leg swings/leg, 20 sec/leg of: Spiderman, pigeon, calf stretch, 5 pushup to down dog, 10 hanging shrugs WOD 4 rounds for time of: 800m Run 21 Bench presses (135/95) (50+ 95/65) 15 Pull-ups

(Phosphogenic) WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 10 good mornings, 20 sec standing skin the cat, 10 BB Str leg deadlifts, 10 BB back squats, 10 BB OHP WOD Teams of 2: (27 min total) AMRAP 7: 30 Back squats (155/105) (50+ 115/85) 30 Back squats (185/135) (50+

(Glycolytic) WOD Review then warm up all together: 60 sec bike, 30 sec wall squats, 20 sec/leg of Spiderman & pigeon, 5 push-up to down dog, 5 BB interred rows SOD 12 minutes to complete 2-3 sets: 2 pole lateral walk/lead leg (ankle bands) 8-10 Ring push-ups 12-20 Tubing back flies WOD 5 Rounds: (27

(Lactate Threshold) WOD Review then warm up all together: 200m jog, 10 PVC pass thru, 5 TVWQB, 5 PVC wall squats, 5 PVC snatch turn-overs and 5 BB snatch turn-overs (https://www.youtube.com/watch?v=VHTBEh9_XJA) WOD Prep 2 x 5 of each: BB high hip muscle snatch BB high hip power snatch BB hang power snatch Hang power snatch

(OlyNastics) WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 20 sec bottom of dips str, 10 knee to toe (5/ side), 20 sec/arm banded front rack stretch, 10 banded thoracic rotation, 5 BB front squats, 5 BB Romanian deads, 5 BB hang squat cleans, 5 BB squat cleans, 1. Seated

(Metabolic Conditioning) WOD Review then warm up all together: 200m jog, 10 leg swings/leg, 20 sec/leg: calf stretch, Spiderman str & pigeon str, 5 KB deads, 5 low RBKS, 6 box step/jump ups WOD For Time: 2,500/2,200m Row With every 3 minutes you must complete: 10 RKBS (53/35) (50+ 35/25) 8 Box jumps (24/20) (50+

(Glycolytic) WOD Review then warm up all together: 1 indoor jog, 30 jump rope, 10 butt ball wall squats, 10 straight leg sit-ups, then 2x: 10 jumpr rope, 5 WB, 5 sit-ups, 5 light thrusters WOD 5 sets of 5 min AMRAPS: 30 Double unders 20 WB (20/14 10/9) (50+ 14/10 10/9) 15 Abmat sit-ups