by developer | Feb 29, 2016 | W.O.D.
Warm up- 2 Rounds 20 Jumping jacks 20 Air squats 20 Banded good mornings 10 OHS Shoulder mobility Dynamic stretches Strength- Back squat 5-3-5-3-1+ (1+ equals 90% of 1 RM for max reps) Conditioning- 3 mins max front squats (95#/65#) 3 mins max sit ups 2 mins max front...
by developer | Feb 26, 2016 | W.O.D.
Warm up- Baseball 10 OHS Shoulder mobility Dynamic stretches Conditioning- Open WOD 16.1 Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge (95#/65#)8 burpees25-ft. overhead walking lunge8 chest-to-bar pull-ups *Anyone not...
by developer | Feb 25, 2016 | W.O.D.
Warm up- 400m Run 10 OHS Shoulder mobility Dynamic stretches Strength- Core circuit Conditioning- 3 Rounds 400m Run 21 Sit ups 12 T2B
by developer | Feb 24, 2016 | W.O.D.
Warm up- Bring Sally up 10 OHS Shoulder mobility Dynamic stretches Strength- Back squat 3-3-3-3-3 Conditioning- 12 min AMRAP 8 Front squats (95#/65#) 6 Push press 4 Burpees
by developer | Feb 23, 2016 | W.O.D.
Warm up- 2 Rounds 25 Double unders 15 Face pulls 10 OHS Shoulder mobility Dynamic stretches Strength- Deadlift 3-3-3-3-3 Conditioning- 21-15-9 KBS (53#/35#) Box jumps (24″/20″) 40 Double unders to start, end, and between...
