by developer | Jan 31, 2018 | W.O.D.
Warm up- 2 Rounds 25 Double unders 15 Air squats 5 Burpees Shoulder mobility Dynamic stretches Strength- Core Circuit Conditioning- 12 Min AMRAP 30 Double unders 20 Sit ups 10 T2B **No 7:30pm class in Rocky...
by developer | Jan 30, 2018 | W.O.D.
Warm up 2 rounds 30 jumping jacks 10 pvc pass through Strength Bench press 5-5-5-5-5 1 arm db strict press 8-8-8 Metcon 3 rounds for time of: 21-cal. row 12 handstand push-ups 1 rope...
by developer | Jan 29, 2018 | W.O.D.
Warm up- Baseball Shoulder mobility Dynamic stretches Strength- Back squat 5-5-5-5-5 Barbel shrugs8-8-8 Conditioning- 12-9-6 Hang squat cleans (165#/115#) Burpee bar muscle ups
by developer | Jan 26, 2018 | W.O.D.
Warm up Roxanne Shoulder mobility Dynamic stretches Conditioning- 20 min amrap 5 HSPU 10 Pull ups 15 Burpees
by developer | Jan 25, 2018 | W.O.D.
Warm Up Sally up with PVC OHS Strength 10 emom 1 squat clean 2 front squats 3 thrusters Metcon 15 amrap Buy in 50 walking lunges 10 pistols 10 box jumps (24”/20”) 10 wall-balls (20#/14#) 10 1 arm db cleans...
