W.O.D.

170713 Sunday 

Health: A. 21-15-9 DB Squat Cleans Ring Dips, matador dips or push ups B. 3 mile run Classic: A. Elizabeth  21-15-9 Power Cleans Ring Dips B. Rest 10 min after Elizabeth  [...]

170711 Friday 

Health and Fitness/ClassicA. 0:10-0:30 Three sets of: A1. Press x 4-6 reps, rest 45s A2. MB hamstring curl x 12 reps @ 21X1, rest 45s A3. Pallof press x 8 [...]

170810 Thursday

Warm up: 5 min easy Row, then 2 sets of: 10 Lunge reach and twist, 10 side to sides, Russian walk, arm circles each way, chest pops Health and Fitness [...]

170807 Monday

0:00-0:10: Coach's ChoicePre-mobility:  T-spine mobilization with partner hanging from the rig Health and Fitness 0:10-0:50 A. Three sets of: A. Pull-ups X 4-6 reps or 3-5 Negatives @3111 or 10-20s [...]

170806 Sunday 

Health/Classic:A. Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – Muscle-Ups x 3-8 reps (or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 [...]

170805 Saturday 

Kettlebell: A. EMOM X 10 minutes 6 Dual KB C+J (Use this time to Practice cycling KB's) B. In teams of two, alternating complete rounds, complete AMRAP in 25 minutes of: [...]

170804 Friday 

Health and Fitness/ Classic Warm up: coach's choice  A.0:10-0:25  Three sets of: Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011 Rest 60-90 seconds Turkish Get-Ups x 2-3 reps each [...]