WOD Wednesday 5/22/19

WOD Wednesday 5/22/19

by | May 21, 2019 | News

Warm-Up: Coach’s choice WOD prep: Pose running drills. WOD: “Cement Mixer” On the 3:00 x 7 Rounds 400 Meter Run 12 Toes to Bar *Rest with any remaining time in the 3 minutes. Option 2: On the 3:00 x 7 Rounds 300 Meter Run 12 Toes to Bar *Rest with any remaining...
WOD Tuesday 5/21/19

WOD Tuesday 5/21/19

by | May 20, 2019 | News

Warm-Up: Coach’s choice WOD prep: Prep the med-ball squat clean. WOD: Quantum Leap 5 rounds for time 10 Burpees over the rower 20 Calorie Row 10 Med-ball squat cleans(20,14) 20 DB Power Snatches (50,35) Option 2: 5 rounds for time 10 Burpees over the rower 20...

WOD Kids & Teens Monday 5/20/19

by | May 20, 2019 | Kids & Teens WOD

Warm-Up: Coach’s choice WOD prep: Build the power clean to WOD weight. WOD: Teams of 3 AMRAP 20 2 power cleans (135,95) 2 Push-ups 6 Squats 8 Burpees *Next athlete starts when the athlete in front finishes the squats *Scale the load of the power cleans to stay...
WOD Monday 5/20/19

WOD Monday 5/20/19

by | May 19, 2019 | News

Warm-Up: Coach’s choice WOD prep: Build the power clean to WOD weight. WOD: Nap Time Teams of 3 AMRAP 27 3 power cleans (135,95) 6 Push-ups 9 Squats 12/8 calorie bike *Next athlete starts when the athlete in front finishes the bike. *Athletes should be looking...
WOD Sunday 5/19/19

WOD Sunday 5/19/19

by | May 18, 2019 | News

Warm-Up: Coach’s choice WOD prep: Prep the movements. WOD: “Swole Sunday” Complete in any order: DB bench 5 X 10 @ AHAP Sled drag 5 X 10m Build to a max load. Barbell Curls 5 X 10 Build to a max load. Barbell Skull Crushers 5 X 10 Build to a max...

WOD Kids & Teens Saturday 5/18/19

by | May 18, 2019 | Kids & Teens WOD

Warm-up: 30 Seconds at each, 2 Times through Banded Good Mornings Hip Circle Squats Plank Ups Lateral Hops Pre WOD: SKILL: Kettle Bell Goblet Squat WOD: For Time: 400 m KB Farmer’s Carry 8 Kettle Bell Deadlifts 8 Kettle Bell Front Squats 8 Toes to Bar 200 M KB...