SATURDAY 10.1.2016 WOD

WARM UP: 1 RNFT 10 Pause Air Squats 10 T – Pushups 10 Dead Bugs Bear Crawl Length of Gym Barbell Warm Up: 2 RNFT 5 RDLs 5 Good Mornings 5 Glute Bridges with Bar on Hips PART 1: SPORT/FITNESS: Partner Up on 1 Barbell. Partners do NOT have to lift the same load....

FRIDAY 9.30.2016 WOD

WARM UP: Jog 1 Lap 1 RNFT 15 Air Squats 10 Pushup Plus 10 Pushups 10 Dead Bugs 10 Glute Bridges 1 Thoracic MOB and 1 Front Rack MOB Barbell Warm Up: 2 RNFT 3 RDLs 3 Muscle Cleans 3 Front Squats 3 High Hang Squat Cleans PART 1: SPORT: Climb the ladder. If you miss a...

THURSDAY 9.29.2016 WOD

Congrats to our September ONRAMP grads! WARM UP: Agility Ladder and Dynamic Stretches Shoulder Y-T-W with Light Plates PART 1: 35 Min AMRAP NFT 1 TGU on R & 1 on L :10 Handstand Hold – aim to take feet off the wall and practice free standing. Advanced...

WEDNESDAY 9.28.2016 WOD

WARM UP: Group 1 will Jog 1 Lap while Group 2 Jumps Rope Bear Crawl Length of Gym Down Walking Lunge Back Burpee Broad Jump Length of Gym Down Bear Crawl Backwards Back Group 2 will Jog 1 Lap while Group 1 Jumps Rope Calf MOB & YTW Prep with Light Plates PART 1:...

TUESDAY 9.27.2016 WOD

WARM UP: Jog 1 Lap 2 RNFT 5 Pushups 10 Hollow Rocks 15 Air Squats Jog 1 Lap – Sprint Up Hill – Walk Back In 1 Thoracic MOB and 1 Front Rack MOB Barbell Warm Up: 1 RNFT 10 RDLs 10 Front Squats 10 RDLs 10 Back Squats PART 1: 5 Rounds NFT – 15 Min Clock...