WOD Saturday 5/18/19

WOD Saturday 5/18/19

Isabel & Tracey Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Ant-Man For time (40-minute cap) 20 strict pull-ups 20 Strict Barbell press (75,50) 1-mile run 1200 m row 15 strict pull-ups 15 Strict Barbell press (75,50) 800m run 800 m row 10...

WOD Teen Friday 5/17/19

Warm-up: Partner med-ball warm-up WOD Prep: Prep the movements WOD: 3 Rounds:  30 AbMat Sit-ups 15 Calorie bike 10 slam balls 200 Meter KB Farmers Carry (AHAP) 2 Rounds:  30 AbMat Sit-ups 15 Calorie bike 10 slam balls 200 Meter KB Farmers Carry (AHAP) 1...

WOD Friday 5/17/19

Warm-Up: Coach’s choice WOD prep: 1-second pause above knee power snatch 12 minutes to work up to a heavy single. WOD: “Karabel” Compare from 12/30/18 10 Rounds for Time 3 Power Snatches (135,95) 15 Wall Ball Shots (20,14, 10/9 ft) The “Karabel” benchmark WOD is...
WOD Thursday 5/16/19

WOD Thursday 5/16/19

Warm-Up: 10/7 Calorie row 10 Double unders or 20 single unders 10 Groiners 10 Frog jumps 10 Fire Hydrants (5R/5L) 10 Hand release push-ups  one arm Sampson stretch (30 seconds each side) WOD prep: 10 1 arm KB deadlifts (5 each arm) 10 1 arm KB swings (5 each arm)...

WOD Kids & Teens Wednesday 5/15/19

Warm-Up: Coach’s choice WOD prep: 3,3,3 Power Clean. Build to a perfect 3. Rest 2 minutes between sets. WOD: 3 Rounds: 100m 10 Power Cleans 10 Push-ups then 2 Rounds: 20 Calorie Row 75 Double Unders Then 1 Round: 50/35 Calorie Bike Post WOD: Agile 8  ...
WOD Wednesday 5/15/19

WOD Wednesday 5/15/19

It’s all about the outfits ya know! Why are back squats so good? According to Mark Rippetoe “The back squat is literally the only exercise in the entire repertoire of weighted human movement that allows the direct training of the complex movement pattern known...

WOD Tuesday 5/14/19

Warm-up Coach’s choice WOD prep 15 minutes to build to a heavy dumbbell Turkish get-up on each arm. WOD: Don’t Hold Your Breath (Compare from 7/18/17) 22-16-10 Burpees Alternating dumbbell snatches(50,35) Toes to bar Option 2: 22-16-10 Burpees Alternating dumbbell...