Category: .Your WODs


Standard Class:

Tuesday
3:10-3:15- Warm-up
3:15-3:25- Squat clean practice
3:30-3:55-WOD: Partner “Badger” View full article »

Standard Class:

Tuesday

3:10-3:20- Wam-up
3:20-3:25- Handstand practice
3:35-3:50-WOD: 12 min AMRAP
3 pull-ups
6 push-ups
9 squats
3:50-4:00- shoulder accessory exercises
3:55-4:05- Shoulder Mobility View full article »

Standard Class:

Tuesday

3:10-3:15- Warm-up
3:15-3:25- Skill Practice
3:30-3:50-WOD:
12 min AMRAP of: View full article »

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Monday
Recovery WOD:
(Easy pace)
Bike or Row for 5 min
3 x 15 GHD Sit-ups
3 x 15 Glute Ham Developer hip extensions
3 x 15 Kettlebell Swings
3 x 15 Bench Press
3 x 15  Pull-ups View full article »

Monday
Barbell Strength
:
Squat 2-2-2-ME @ 70-80-85-90%
EMOM 10 minutes: 3 reps @ 70%

WOD:
Complete as many rounds as possible in 5 mins of:
3 Deadlifts (275/135)
7 Push Press (115/75) View full article »