Latest WODs

9/18/19 Training

Warm Up

Move Steadily Through

10 PVC Pass Throughs

20 PVC OH Duck Walk Steps

10 PVC Pass Throughs

20 PVC Pause OH Squats

10 PVC Pass Throughs

Mobilization:

Foam Roller T-Spine Smash, 2:00 total

Strength:

Every :90 for 9 Minutes 3 Power Snatches

Metcon:

8 Rounds

9 Power Snatches 75/55lbs

27 Double Unders


9/17/19 Training

Warm-up

Move Steadily Through

10 Leg Swings Per Leg Per Direction

25m Butt Kicks

25m High Knees

25 Air Squats

Run 400m

Mobilization: 

Calf/Achilles Smash 2:00/side

Metcon:

“Kelly” (30 Minute Cap)

5 Rounds

400m Run

30 Box Jumps 24/20″

30 Wall Balls 20/14lbs


9/14/19 Training

Warm up:

3 Steady Rounds

Run 200 M

6 Strict Pull-ups

6 Burpees

Mobility: Dead hang from pull-up bar – Accumulate 1 minute.

Conditioning:

For time: (25 Minute Cap)

1 Mile Run then,

3 Rounds

6 Power Snatch 155/105

12 Chest to Bar Pull-ups

Then,

800 M run

Extra:

400 M Atlas Stone Carry 70/50

 


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