Wednesday 9/18/19

WU: 15 Push-up to Down Dog 30 Airplanes 5 Table top Cat cow 15 Air Squats 30 Glute Bridges 5 Down dog to Childs Pose 15 Inchworm to Push-up 30 Alternating Bird Dogs [...]

By |September 17th, 2019|Categories: WOD|Comments Off on Wednesday 9/18/19

Tuesday 9/17/19

WU: 3Rds 4 cone Bear crawl + 3 pushups at each cone 25 Jumping Jacks 10 Reverse lunges End w/ Dynamic stretch Prep: Runners stretch and scap smash Strength: Handstand walks - Max [...]

By |September 17th, 2019|Categories: WOD|Comments Off on Tuesday 9/17/19

Monday 9/16/19

WU: Track and Dynamic Prep: Quad smash and pigeon Strength: FS 4-4-4 WOD: 3 RFT 400 Meter Run 12 Burpee Box Jumps (24/20) 15 Thrusters (95/65) Scaled: 400m Row 12 Burpee Box step ups [...]

By |September 15th, 2019|Categories: WOD|Comments Off on Monday 9/16/19

Friday 9/13/19

WU: 20 Sit-ups 20 Single Leg Glute Bridges R/L 10 Active Divebombers 5 max Hollow Hold 20 Glute Bridges (Both Legs) 10 Good mornings 5 max Superman Hold 20 Airplanes 10 Push-up to Down [...]

By |September 12th, 2019|Categories: WOD|Comments Off on Friday 9/13/19

Thursday 9/12/19

WU: 10mins - 1min each Jumping Jacks High Knees Butt Kickers Air Squats Skaters Reverse lunges Mountain climbers Airplanes Situps Russian twists Prep: Lower back stretch Strength: FC 5x40yds increase wt WOD: Class [...]

By |September 11th, 2019|Categories: WOD|Comments Off on Thursday 9/12/19

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