Latest WODs

6/17/19 Training

Shoulder Press 3+

50×3 60×3 70×3 80×3 90×3+

Metcon:

4×4 minute rounds

60 Double unders

30 KB Swings

Max HSPU

Mobility:

1 minute at each:

Roll Lats R+L

Pec Stretch on Roller

Roll Mid Back

6/13/19 Training

Deadlift 5+

45×5 55×5 65×5 75×5 85×5+

Metcon:

4 rounds of:

20 Burpees

20 DB/KB Snatches

20 DB/KB Squats *can be racked anywhere the athlete chooses.

*No Score: athletes choose weights

Accessory Work:

Side Planks

4×30 seconds on per side. rest as needed between sides.

6/12/19 Training

WU-WOD

400 M run

40 Sit-ups

10 PVC Pass Throughs

300 m run

30 Hollow Rocks

10 PVC Halo’s

200 m run

20 Stick Sit-ups

10 PVC Overhead Squats

100 M run

10 Strict toes to bar

Then….

Metcon:

50 Cal Row

40 HSPU

30 Cal Bike

20 Pull-ups/Chest to bar/BMU

Mobility:

1 Mintue Each Pose

Half Saddle R+L

Child’s Pose

Supine Twist R+L

Seal