WOD

WARM-UP 15 minute warm-up WOD 40 minutes of work Minutes 0-10 Run one lap around block then Jump rope until minute 10(rest as needed) Minutes... Read More

WARM-UP 15 minute warm-up STRENGTH A1) Pause squats: 5 x 5 starting at 50% 1 RM. 2211 tempo, eccentric is always to first number. (don’t... Read More

WARM-UP 15 minute warm-up STRENGTH 5 x 5 OHS Rest 2-3 minutes between WOD Jackie 1000 meter row 50 thrusters 45/33, light 15# 30 pull-ups,... Read More

WARM-UP 15 minute warm-up SKILL/STRENGTH After warmup and mobility pick two skills you want or need to get better at and spend 10 minutes practicing... Read More

WARM-UP 15 minute warm-up STRENGTH Weighted dip: 5-7 x 4 sets 1 minute rest GHD sit up: 12-15 reps x WOD 7 rounds of 10... Read More

WARM-UP 15 minute warm-up STRENGTH 20 reps back squat @ 75% WOD 21 minute EMOM of Power Clean and jerk 3-5 reps Strict Pull up... Read More

WARM-UP 15 minute warm-up STRENGTH A1) front squat: 5 x 5 Rest 1 minute A2) 2 TGU each arm x 4 Rest 1 minute WOD... Read More

WARM-UP 15 minute warm-up WOD Movements Wallball, row, wall walks, chest 2 bar pull up, Ab mat sit up.