WOD Friday 5/17/19

Warm Up

Breathe. Stretch. Move.

WOD

40 minute Friday!

Post

Coach’s choice

IMG_3697.JPG

WOD Thursday 5/16/19

Warm Up

Breathe. Stretch. Move.

Strength

Power clean review, then with 20 min. running clock:
10 @ 50 %
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90%
1 @ ?
Run 200m in between each set

WOD 

4 min. AMRAP

10 burpees

10 KB swings

rest 2 mins.

3 min. AMRAP

10 burpees

10 KB swings

rest 90 seconds

2 min. AMRAP

10 burpees

10 KB swings

1 min. rest

1 min. AMRAP

10 burpees

10 KB swings 

Post

Coach’s choice

IMG_3609.JPG

WOD Wednesday 5/15/19

Warm Up

Breathe. Stretch. Move.

Strength

Build to heavy weighted push up

WOD

9 min. AMRAP
20 G2OH
20 hop over plate

Finish
30-60-90-60-30 seconds
Abmat/flutter kicks

Post

Coach’s choice

IMG_3564.JPG

WOD Tuesday 5/14/19

Warm Up

Breathe. Stretch. Move.

Barbell

20 mins to build to heavy back squat

20 mins to build to heavy push press

Post

Coach’s choice

IMG_3535.JPG

WOD Monday 5/13/19

Warm Up

Breathe. Stretch. Move.

Strength

5x10
Alternating DB press
DB racked lunges

WOD

Tailpipe

Post

Coach’s choice

IMG_3510.JPG

WOD Friday 5/10/19

Warm Up

Breathe. Stretch. Move.

WOD

40 minute Friday!

Post

Coach’s choice

IMG_3453.JPG

WOD Thursday 5/9/19

Warm Up

Breathe. Stretch. Move.

Strength

DB push press
Renegade rows
5 rounds
1 min. PP
1 min. RR

WOD

4 rounds
400m run
30 jumping lunges
20 wall balls
10 push ups

Post

Coach’s choice

IMG_3378.JPG

WOD Wednesday 5/8/19

Warm Up

Breathe. Stretch. Move.

Strength

Turkish get ups
3 rounds
12 burpees
6 turkish get ups @ 50% of max

WOD

Tabata
Row
Squats
Ski
Push ups

Post

Coach’s choice

IMG_3361.JPG

WOD Tuesday 5/7/19

Warm Up

Breathe. Stretch. Move.

Barbell

Overhead squat
Warmup and mobility
Review
10 @ 30%
8 @ 50%
4 @ 70%
1 @ 80%
1 @...
to failure

Finisher

1 min. max ski for meters

Post

Coach’s choice

IMG_3338.JPG

WOD Monday 5/6/19

Warm Up

Breathe. Stretch. Move.

Skill

1 mile run

WOD

15 min. AMRAP
8 box jumps Rx 24/20 Rx+ 30/24
8 DB snatch Rx 40/25 Rx+ 50/30
8 burpees

Post

100 partner leg tosses

IMG_3325.JPG