WOD

WOD for 5.8.19Warm-upWarm-upBanded Hammy Floss x 30 Reps Per Leg 2 Rounds :30 Single Leg Glute Brige Hold (R) :30 Single Leg Gluet Bridge Hold (L) :30 Burpee Broad Jump Warm-Up DeadliftWorkout Of The DayDeadlift (5 x 1 @ 85% of 1RM)Metcon (AMRAP - Reps)8 Rounds For Cals :30 Ski Erg...

WOD for 5.7.19Warm-upWarm-upFoam Roll Lats x 1 Min Each Side Overhead Distraction x 1 Min Each Side 2 Rounds Ski 250m or Run 200m 5 Squat Y's with PVC 10 PVC Overhead Squats Core Work Side Plank on Hand 1:00 R 1:00 L Plank in Top Of Push-Up 1:30 Warm-Up Overhead SquatWorkout Of The DayMetcon (AMRAP -...

5.6.19Workout Of The DayFront Squat (5 x 1 @ 85% of 1RM)Black Jack of Burpees and KBS Swings (AMRAP - Reps)Black Jack of Burpees and KB Swings [Rx=24/16kg] A black jack is a simultaneous ascending and descending ladder of 2 movements. The total of...

WOD for 4.29.19Warm-upWarm-up30/20 Cal Bike Table Top Press x 10 Inch Worms with 2 Scap Push-Ups x 10 Feet Together Knee Together Squats x 10 Broad Jumps x 10Workout Of The DayShoulder Press (5 x 3 @ 80%)Metcon (Time)27-21-15-9 Cal. Assault Bike Burpee Box Jump Overs (24/20) 20 Minute Cap ...