by developer | Jan 31, 2014 | W.O.D.
Warm up- Double Unders 10 OHS Shoulder mobility Dynamic stretches *movement standards* Strength- Push Press 3-3-3-3-3 Conditioning- 200 Double Unders 75 KBS (53#/35#) 50 Burpees Can be broken up any way. Mobility of the Day- PVC Stretches ...
by developer | Jan 30, 2014 | W.O.D.
Warm Up- Jumping Jacks 10 OHS Shoulder mobility Dynamic stretches *movement standards* Strength- Floor Press 5-5-5-5-5 Conditioning- EMOTM 15 mins 4 Cleans (135#/95#) 8 Push Ups 12 Sit Ups Mobility of the Day- Sit and Reach ...
by developer | Jan 29, 2014 | W.O.D.
Warm Up- Bring Sally Up Shoulder mobility Dynamic Stretches *Movement standards* Strength- Front Squat 6-6-3-3-1-1 Conditioning- “Death By” Thrusters (95#/65#) Mobility of the Day-...
by developer | Jan 28, 2014 | W.O.D.
Warm Up- 400m Run 10 OHS Shoulder mobility Dynamic Stretches *Movement standards* Strength- Strict Chin ups 5-5-5-5-5 Conditioning- “Nicole” 20 min AMRAP 400m Run Max reps pull Ups Scored for total number of pull ups Mobility of the Day- Lat band external...
by developer | Jan 27, 2014 | W.O.D.
Warm up- 500m Row 10 OHS Shoulder mobility Dynamic stretches movement standards Strength- Deadlift 3-3-3-3-3 Conditioning- 50 Calorie Row 50 Box Jumps (24″/20″) 50 Deadlifts (135#/95#) 50 Burpees 12 min Cap Mobility of the Day- Downward dog/ cobra...
