W.O.D.

170324 Friday 

Warmup: 2 sets: 10 Squat Mobilty (Reach up, hinge and touch toes, sit in squat, hands up, stand up) 10 hands elevated spider man , 5 inch worms, 10 squat [...]

170323 Thursday 

Warmup: Butt kickers, High knees, Shuffle, Grape vine, burpee long jumps (6 reps) 10 Arm circles, 10 chest pops, 10 PVC pass throughs Mobility: Overhead rib mobilization Health  A. 4 [...]

170321 Tuesday 

Warm up: Row 500m, 15 elbow circles, 15 arm circles in each direction, 15 PVC pass thurs, 20 torso rotations, 15 PVC good mornings, 10 Iron cross on each leg, [...]

170320 Monday 

Warm up: Row 500m, 15 elbow circles, 15 arm circles in each direction, 15 PVC pass thurs, 20 torso rotations, 15 PVC good mornings, 10 Iron cross on each leg, [...]

170319 Sunday

Health: A) Three sets: A1) Bench Press X 8 reps @ 2111, rest 45s A2) GHD Sit up X 10 @20X1, rest 45s A3) GHD Back Ext X 10 @2010, rest [...]

170318 Saturday 

Kettlebell:  A) 5 sets: TGU x2 each (increasing weight each set) B) 3 rounds Double unders 42-30-18x reps KB swings (53#/36#) 21-15-9x  Rest 5min C) 3 sets 40 foot dual [...]

170317 Friday 

Warmup: 2 sets: 10 Squat Mobilty (Reach up, hinge and touch toes, sit in squat, hands up, stand up) 10 hands elevated spider man , 5 inch worms, 10 squat [...]

170315 Wednesday 

Warm up: CFWU x 2, PVC Pass thru, Pre-mobility: Ball overhead rib mobilization Health and Fitness A. EMOM x 12 minutes: Min 1 - 3 Strict Pull-Ups Min 2 - 3-4 [...]