Kids & Teens WOD 5/27/17

Kids & Teens WOD 5/27/17

Warm-up Coach’s choice WOD prep Rope Climbs WOD 14 Minute Clock Run 800 M (400 Kids) Then Ladder 1 Rope Climb 8 Abmats +2 Burpee Broad Jump (6,4) Each Round, add an additional 2 Burpee Broad Jumps Post WOD...
WOD Saturday 5/27/17

WOD Saturday 5/27/17

Warm-up Coach’s choice WOD prep Work up to a heavy stone to shoulder. WOD Rusty Cage AMRAP 20 15/10 Cal row 10 Burpees 5 Stone to shoulder @ AHAP Post WOD Lax ball scaps 2 min per...
WOD Friday 5/26/17

WOD Friday 5/26/17

Warm-up Coach’s choice WOD prep complex 1 hang power snatch 1 over head squat 1 Squat snatch from the floor *15 minutes to Build to wod weight heavier if capable. WOD Folsom 7 Squat snatch(135,95) 11 Ring muscle-ups 100 Double-unders 11 Ring muscle-ups 7 Squat...
WOD Thursday 5/25/17

WOD Thursday 5/25/17

Warm-up Coach’s choice WOD prep Prep the bike row and run WOD The Jericho Mile Teams of 2 1 partner works while the other rests on the bike and row. Divide how you like. The sand bag run must be done together handing off the sand bag as you see fit. The wod is...
WOD Wednesday 5/24/17

WOD Wednesday 5/24/17

Warm-up Coach’s choice WOD prep Prep the squat WOD “Back Squat Series” EMOM 5 5 Squats (135,95) Rest 1 minute EMOM 5 4 Squats (185,125) Rest 1 minute EMOM 5 3 Squats (205,135) Rest 1 minute EMOM 5 2 Squats (225,150) Rest 1 minute EMOM 5 1 Squat...
Wod Tuesday 5/23/17

Wod Tuesday 5/23/17

Warm-up Coach’s choice WOD prep Prep the movements WOD 21-15-9 reps for time of: Deadlift (225,155)  Wall Ball (20,14)  Chest-to-bar Pull-ups Option 2: 21-15-9 reps for time of: Deadlift (205,135)  Wall Ball (20,14)  Pull-ups Option 3:...