Wednesday 4-30-14

by | Apr 30, 2014 | W.O.D.

Warm Up 400m Run 10 OHS Shoulder Mobility Dynamic Stretches *Movement Standards* Skill Plank Holds  Conditioning 400m Run 10 Burpees 20 KBS (53#/35#) 30 Sit-ups 3 RFT *Mobility* Face...

Tuesday 4-29-14

by | Apr 29, 2014 | W.O.D.

Warm Up- Plank Ball 10 OHS Shoulder mobility  Dynamic stretches Strength- Deadlift  6-6-3-3-1-1 Conditioning- “Diane” Deadlift (225#/155#) HSPU  Mobility of the Day- Monster band...

Monday 4-28-14

by | Apr 28, 2014 | W.O.D.

Warm up- Jumping jacks Mountain climbers 10 OHS Shoulder mobility  Dynamic stretches  *movement standards* Conditioning- “Chelsea” EMOM for 30 mins 5 Pull ups 10 Push ups 15 Air...

Friday 4-25-14

by | Apr 25, 2014 | W.O.D.

Warm up- Double unders  10 OHS Shoulder mobility  Dynamic stretches Skill- Open Gym Conditioning- 200 Double unders 150 Box Jumps (24/20) 100 Push up Break up reps anyway  12 min cap

Thurday 4-24-14

by | Apr 24, 2014 | W.O.D.

Warm Up- Baseball 10 OHS Shoulder Mobility Dynamic Stretches *movement standards* Strength- Front Squat 6-6-3-3-1-1 Conditioning- 10 min AMRAP 10 Wallballs (20#/14#) 10 T2B 10 HSPU Mobility of the Day- Shoulder mobility with...