February 2020

WOD Review then warm up all together: 60-sec row, 5 str leg inchworm walkouts w/ push-up, 10 pausing air squats, 5 BB front squats, 5 BB thrusters, 5 BB power snatch SOD In 15 minutes complete 4-5 sets of: 10 Banded arm raises (light ankle bands around wrist) 3 Snatch balances (newer to the skill […]

OlyNastics WOD Review then warm up all together: 2x: jog indoor loop, 3 step to Spidermans, 3 push-up to down dogs, 10 sec bottom of squat grind, 10 hanging shrugs SOD EMOM (9 min) Min 1: Rope climb Min 2: Straight legged plate sit-ups Min 3: 8 Cossack squats/side (https://www.youtube.com/watch?v=UpWMXBopkdU) WOD 7 min ascending AMRAP

Metabolic Conditioning WOD Review then warm up all together: 2x: 180m loop jog adding in 2 poles/side of side shuffles on first loop and 2 poles/side karaoke on 2nd loop in long hallway, then right into SOD SOD In 8 minutes complete 2 sets of: 2 pole Lateral leg band walks 2 pole Fwd then

Glycolytic WOD Review then warm up all together: 60-sec row, 10 PVC pass thru, 10 good mornings, 10 wall squats, BB front rack str, 5 BB OHP, 5 BB push press, 5 jerks SOD prep In the first 2 min of SOD running clock: 2x: 3 front squats into 5 pausing jerks (65/55) *Pause for

Gymnastics Focus WOD Review then warm up all together: 180m jog, 10 leg swings, 3 step to Spiderman, 3 up to down dogs, 1 wall walk-up to 10 sec HS hold, 10 hanging shrugs SOD In 10 minutes, complete 3 sets of: (Choose 1 or 2 skills) Max distance HS walk in 2 minutes Accumulate

Metabolic Conditioning WOD Review then warm up all together: 2x: 1 indoor lop, 3 step to Spidermans, 3 up to down dog, 3 BB hang power snatch, 3 BB hang power clean and jerk SOD In 8 minutes complete 2-3 sets of: 2 pole Lateral leg band walks 10/leg Standing banded knee drives (band over/under

Phosphogenic WOD Review then warm up all together: 60 sec bike, 10 leg swings, 3 step to Spidermans, 5 BB str leg deads, 5 reg or sumo deads, BB front rack str, 5 BB front squats, 5 BB high hip squat cleans, 5 BB hang squat cleans, 5 BB squat cleans SOD 1 In 15

Glycolytic WOD Review then warm up all together: 60-sec bike, 10 leg swings, 10 wall squats, 5 push-up to down dog, elevated box ankle str, 10-sec box pike hold Partner WOD 1 8 rounds total (4/person) 15/11 cal Bike 15 WB (20/14) (50+ 14/10) (10/9’) Then… Partner WOD 2 8 rounds/team (4/person) 10 Box jump

Gymnastics Focus WOD Review then warm up all together: 60-sec row, 10 PVC pass thru, 5 TVWQB, 10 hanging shrugs, 3 push-ups to down dog SOD EMOM for 10 min 0-5 min: 2 Strict and then 3 Kipping pull-ups (Mod: 2-3 Slow Negatives (with or w/o bands)) 6-10 min: 5 DB Renegade rows (wt: ath

Lactate Threshold WOD Review then warm up all together: 1 indoor loop, 10 leg swings, 3 step to Spiderman, 3 pushup to down dog, 5 DB deads/arm SOD In 15 minutes, complete 3 sets of: 4 pole weighted box push (@ bodyweight) 6/arm half kneeing OHP 3x /direction 4 cone foot taps (https://www.youtube.com/watch?v=sw11m63qCoM) WOD 3