WOD 09/22/16

WOD 09/22/16

Warm up: 800m Run Tabata-  Plank/Side Plank & Hollow Rocks/Supermans Strength: 3 Sets Max Leg Raises/Frog Crunches 3X10 AB Rollouts Metcon: Fight Gone Bad 17min 1. Battle Ropes 2. Leg Raises/ Sit Ups/ V Ups 3. Double Unders 4. Plank Walk/ Russian Twists/...
WOD 9/19/16

WOD 9/19/16

Warm Up: 800m Run then KB Death 25/35 WOD: A) 8 Min AMRAP 10 GB Squat 10 KB Snatches 10 KB Flutter Kicks (4 Count) B) 5 Sets for 15 mins / 3 min Sets 8 Bulgarian Split Squats – Each Leg     RX: Pistols Max Rep Chin Ups C) METCON 18 Min AMRAP 9 Burpee Box Jump...
WOD 02/02/15

WOD 02/02/15

Strength LV. 1  3rds of Bulgarian Split Squats w/DBs 8-10 Reps Side Plank – 45 sec hold each side. LV. 2  Pause Front Squat program 4th week of first month continue with only 50% of heaviest front Squat. 7/15 Hold WOD   12min AMRAP LV. 1 5 L-Seated DB Press or...
WOD 01/25/15

WOD 01/25/15

WOD Rest!! Make sure to get your protein in and to stay hydrated. Also at least 8 hours of sleep!! or OPEN GYM Core WOD for time. 3rds 100m Run 20 V-Snaps (scale down if needed) 100m Run 50 Russian Twist w/kettlebell (light) 100m Run 10 – 4 count mountain...
WOD 01/24/15

WOD 01/24/15

WOD Partner Chipper For Time 100 Kettle Bell Swings (44/35#) 400m Run 100 Push Press with bar (45/35#) 400m Run 80 Burpees 400m Run 100 Front Squats with bar (45/35#) 400m Run 100 Kettle Bell Swings *Both athletes do not perform the movements at the same time, you...

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