WOD for 4.30.20 Warm-up KStar Pre-Squat Hip Opener Warm-up Tabata Mt. Climbers No Equipment WOD Metcon (Time) 50-40-30-20-10 Walking Lunge Steps 21-18-15-12-9-6-3 Burpees Equipped WOD Metcon (Time) Equipped WOD 21-18-15-12-9-6-3 DB Hang Squat Clean (alt as needed) Burpee Over The DB Recovery Warm-up Adductor Mob x 2:00/side Use a foam roller if you don’t have …
WOD for 4.29.20
WOD for 4.28.20 Warm-up Hinshaw Running Warm-Up Warming up – Hips and Lower body: high-knee karaoke, over the hurdle, knee to chest, figure four lunge. Warming up – Torso and Upper body: l unge with a torso twist, toe touch, high knees, (slowly Lean & slowly come across) butt kicks, straight leg, sidestep and sidestep …
WOD for 4.27.20 Warm-up Warm-up 10x Cossack Squat Samson Lunge Inch Worms Leg Swings 400m Jog No Equipment WOD Metcon (Time) 3 Rounds For Time 50 Push-Ups 15 Wall Walks 50 Air Squats Equipped WOD Metcon (Time) 3 Rounds For Time 30 Alt. DB/KB Snatch 15 Wall Walks 30 DB/KB Goblet Squats Recovery Warm-up Side …
WOD for 04.24.20 Equipped WOD 3 Weighted Pull-Ups 6 Push-Ups 9 DB Squats No Equipment WOD 4 Rounds 20 Box Dips 20 Body Rows :20 L-Sit
WOD for 4.23.20 Warm-up Warm-up 3 Rounds 10 Sumo Squats 10 Up to down Dogs 10 Hip Crossovers 10 Pass Throughs No Equipment WOD Metcon (AMRAP – Rounds and Reps) Bush AMRAP x 15 13 Jump Squats 33 Double Unders 66 Mt. Climbers (total) Equipped WOD Metcon (AMRAP – Reps) Digital Underground 3 rounds of: …
WOD for 4.21.20 Warm-up Warm-up 1 Round 1:00 High Knees 1:00 World’s Greatest Stretch 1:00 Butt Kickers 1:00 Squat Hold 1:00 Hollow to Superman Rolls No Equipment WOD Metcon (4 Rounds for reps) Soul Asylum 4 x 800m Sprint In the time that the run took you do an AMRAP of Wall Walks rest 4:00 …
WOD for 4.20.20 Warm-up Warm-up 4 Rounds of :20 Air Squats :20 Sit-Ups :20 Samson Lunges :20 Inch Worms :20 Jumping Jacks No Equipment WOD Metcon (AMRAP – Reps) Naughty By Nature 5 Rounds Of In 2:00 20 DB/KB Box Step-Ups With Remaining Time Max Reps DB/KB Push Press *Rest 2 minutes between rounds* Equipped …
WOD for 4.18.20 Workout Of The Day 10k Run (Time) Max Effort 10k Run
WOD for 4.17.20 Warm-up The Standard Issue 400m Run 10 Sumo Squats 10 Standing Quad Stretched 10 Figure Fours 10 Standing Hip Crossovers 10 Inch Worms + Push-Up 10 Arm Circles Forward 10 Arm Circles Backwards 10 World’s Greatest Stretch No Equipment WOD Metcon (Time) 800m Run 5 Rounds 20 Push-Ups 20 Sit-Ups 20 Air …
51020 Strength Metcon (Weight) Every :90 for 9:00 do the following @ 70% of C & J Max
5.8.21 Metcon (Time) 3 rounds for time: 400m Run 12 Deadlifts 21 Burpee Box Jumps L1 = 225/155#,
6am – 6pm
7am – 5pm
