September 2019

Lactate Threshold WOD Review then warm up all together: 60 sec row, 10 leg swings, wall calf str, 10 pausing wall squats, 5 push-ups to down dog, 10 BB back squats, 10 hanging shrugs SOD 20min to complete: 5 x 5 ^ Back squats AND 4 x 10 Ring rows WOD 13min AMRAP: 10 BB […]

OlyNastics WOD Review then warm up all together: 60 sec row, 10 PVC pass thru, PVC chicken str, 5 pushup to down dog, 5 PVC snatch balance, 5 PVC OHS, 5 BB muscle snatch, 5 BB squat snatch, 5 BB power cleans, 5 BB squat cleans, 10 hanging shrugs SOD 10 min to warm-up squat

Glycolytic (2-5 min) WOD Review then warm up all together: 60 sec bike, 10 leg swings/leg, 5 TVWQB, 15 sec/leg wall calf/ankle str, 20 sec BB front rack str, 10 BB front squats, 10 BB good mornings SOD Prep 5 min Warmup Deadlifts SOD 6 rounds of E2MOM (12 min total): 3-5^ Deadlifts WOD E4MOM

Lactate Threshold WOD Review then warm up all together: 60 sec bike, 10 PVC pass thru, 5 pushup to down dog, 15 sec bottom of squat grind (use pole), 20 sec BB front rack stretch, 10 BB bench press, 10 BB thrusters SOD 20min to complete: 5 x 5^ Bench press 3 x 10-15 GHD

WOD Review then warm up all together: 200m jog, 1 Body weight (BW) TGU/side as a group (slow), 10 leg swings/leg, 5 push-up to down dog, 10 hollow rocks, 10 HS shrugs, 5 K2C SOD In 20 min complete: 3-4x: 3 pole Body weight Box push (share a box with 1-2 others) 3-4x: 2/side Turkish

Metabolic Conditioning WOD Review then warm up all together: 3x: 1 indoor loop, 3 push-up to down dog, 20 sec Spiderman & pigeon/leg PARTNER WOD: “Bert” For time: (40 min CAP) 50 Burpees 400m Run 100 Push-ups 400m Run 150 Fwd Walking lunges (stationary is acceptable) 400m Run 200 Air squats 400m Run 150 Fwd

Metabolic Conditioning WOD Review then warm up all together: 3x: 1 indoor jog, 5 air squats, 2 push-up to down dogs, 5 WB, 5 BB power cleans, 5 jerks (rounds 2 & 3 add a little weight) SOD 15 min to get to a challenging Clean and Jerk WOD For time: 5-10-15-20-25-20-15-10-5 of WB (20/14

Gymnastics Focus WOD Review then warm up all together: 200m Jog, 10 Leg Swings/leg, 15-20 sec Spiderman and Pigeon stretch, 5 push-up to down dog, 10 plate calf stretch to elevated toe (https://www.youtube.com/watch?v=l6JTe6V0Td0) SOD 15 minutes to complete: 3-4 sets of 1-5 muscle-ups 3-4 attempts of HS walking, taps, shrugs or holds 3-4 sets of

Lactate Threshold WOD Review then warm up all together: 60 sec bike, 10 leg swings, 10 PVC good mornings, 5 DB Deadlifts, 10 hanging shrugs, 5 push-up to down dog SOD 20min to complete: 5 x 5^/leg KB/DB Single Leg Deadlifts AND 4 x 15 Tubing Back Flys WOD 8 min AMRAP of: 500m Bike

Glycolytic WOD Review then warm up all together: Jog indoor loop, 5/leg fwd lunges, 10 PVC pass thru, 5 TVWQB, 10 behind head OHP, 5 push-up down dog, 5 ring push-ups WOD 1 & 3 4 min AMRAP 10 KB or DB Forward Alternating Stepping Lunges (5/leg) (53 or 50/35) 10 Ring Push-ups (Mod: raise