WOD

WOD for 4.25.19Warm-upWarm-upRow 500m Pigeon Pose x 2 Minutes Each Leg Prehab 3 Rounds 10 Side Hip Ups 10 Tuck Ups From Support on RingsWorkout Of The DayMetcon (Time)For Time 500m Row 10 Bar Muscle-Ups 500m Row 10 Bar Muscle-Ups 500m Row 10 Bar Muscle-Ups 500m Row Sub for the BMU is Burpee Pull-Ups...

4.24.19Warm-upWarm-upBear Crawl 50' run back to start Inchworm 50' run back to start Lunge 50' run back to start Big Cat Crawl 50' run back to startWorkout Of The DayDeadlift (5 x5 @ 77.5%)Metcon (Time)In teams of 2 Ski 6k for time. alternate every 200m....

WOD for 4.23.19Warm-upWarm-up10 Min ALT EMOM E: Front Plank with Hip Extension O: 10 x Bird Dog RowsWorkout Of The DayMetcon (AMRAP - Reps)6 Rounds In 2 Minutes Complete 200m Run With Remaining Time Max Rep Toes To Bar rest 1 min b/t Rounds. Score is total number of TTB....

WOD for 4.22.19Today's Coaches Johnny - 5:30. 6:30, 8 Grant - 9:30 Phil - 11:30, All PMWarm-upWarm-upBike .7 miles 10x Pass Throughs Dislocates Lat Stretch Samson Lunge Prone Raise with PVC Scap Push-Ups Scap Pull-Ups BurpeesWorkout Of The DayShoulder Press (5 x 5 @ 77.5%)Metcon (AMRAP - Reps)3 x ARMAP x 5 10 Lateral Burpees Over The...

WOD for 4.19.19Johnny - 5:30, 6:30, 8 Grant - 9:30, 11:30 Amy - All PMWarm-upMetconMobility: Couch Stretch Warm-Up A mountain of burpees :10 Burpess/:50 rest :20 Burpess/:40 rest :30 Burpees/:30 rest :40 Burpees/:20 rest :50 Burpees/:10 restWorkout Of The DayFront Squat (5 x 1 @ 80%)Metcon (Time)21-15-9 Alt Single DB Snatch Double DB...

WOD for 4.18.19Johnny - 5:60, 6:30, 8 Grant - 9:30, 11:30 Phil - All PMWarm-upWarm-upMobility: Start in quadraped 5x Cat cow 5x worlds greatest stretch(r) 5x hip to hammy (r) Back to Quadraped 5x Cat cow 5x worlds greatest stretch(l) 5x hip to hammy (l) 10x up to down dog Core: 5 Sets 5 Front Lever Pull Downs :20...

WOD for 4.17.19Phil - All AM Classes Johnny - All PM ClassesWarm-upMetconMobility: 3 x 1 Arm Hang From The Pull-Up Bar for 5 breaths (each side) Warm-Up 2 Rounds of 10x of each Pass Throughs Samson Lunge Prone Raises w/PVC IYT's (no weight) Air SquatsWorkout Of The DayDeadlift (5 x 1 @ 80%...