Friday 5/17/19

WU: 2Rds 100m Row 10yd Lunges 10yd Spiderman 150m Row 20 Box Step-ups Runners stretch off box 200m Row 10 Burpees Front Rack Stretch on Box Prep: MB Childs pose 10 MB Squat cleans [...]

By |May 16th, 2019|Categories: WOD|Comments Off on Friday 5/17/19

Thursday 5/16/19

WU: 2Rds 20yds Right Side Farmers Walk 15 Right Side Bent Over Rows 20yds Left Side Farmers Walk 15 Left Side Bent Over Rows Prep: 5mins 10 Scap Pullups 10 Hollow hold Foam roll [...]

By |May 15th, 2019|Categories: WOD|Comments Off on Thursday 5/16/19

Wednesday 5/15/19

WU: 2Rds 20 Side Lunges 10 Inchworm to Push-up 20 Reverse Lunges 10 Pushups 20 Jumping Lunges 10 Jumping Air Squats Prep: Leg smash Strength: Build to WOD wt with partners BS, Bench [...]

By |May 14th, 2019|Categories: WOD|Comments Off on Wednesday 5/15/19

Tuesday 5/14/19

WU: 2Rds 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 RDL's 5 Hang Power Cleans 5 Front Squats Prep: Front Rack Stretch Wrist Stretch Strength: Hang Power Cleans 5X5 [...]

By |May 13th, 2019|Categories: WOD|Comments Off on Tuesday 5/14/19

Monday 5/13/19

WU: Track and Dynamic AC: 3Rds 600 Meter Run 20 SA KBS 35/26 10 Wallballs 20/14 Prep: Calves and achilles Strength: SU or DU 2min test WOD: "Annie" 50-40-30-20-10 DU/SU (twice as many) Situps [...]

By |May 12th, 2019|Categories: WOD|Comments Off on Monday 5/13/19

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