by developer | Mar 31, 2015 | W.O.D.
Warm up- 2 Rounds 30 Double unders 10 OHS 15 HR push ups Shoulder mobility Dynamic stretches Strength- Back Squat 5-5-5-5-5 Conditioning- 50 Front Squats (115#/75#) 75 Burpees 155 Double unders 15 min...
by developer | Mar 30, 2015 | W.O.D.
Warm up- 4 Frames Rowling 10 OHS Shouler mobility Dynamic stretches Strength- Core Circuit Conditioning- 4 Rounds Bar muscle ups (scaling= pull ups) Sit ups Row (cals) 1 min Max reps each station Scored for total reps 1 min rest between...
by developer | Mar 27, 2015 | W.O.D.
Warm up- 500m Row 10 OHS Shoulder mobility Dynamic stretches Skill- Open 15.5 Prep Conditioning- Workout 15.5 Variations Rx’d(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women...
by developer | Mar 26, 2015 | W.O.D.
Warm up- Bring Sally up Shoulder mobility Dynamic stretches Strength- Back Squat 5-5-5-5-5 (Deload) Conditioning- 3 Rounds 10 TTB 40 Wallballs (20#/14#) 20 Ring Dips 16 min cap
by developer | Mar 25, 2015 | W.O.D.
Warm up- 2 Rounds 25 Double unders 15 OHS 10 Burpee inchworms Shoulder mobility Dynamic stretches Strength- Deadlift (Deload) 5-5-5-5-5 Conditioning- 14 min EMOM 5 Hang Cleans (135#/95#) 25 Double unders (50...
