MONDAY 9.26.2016 WOD

WARM UP: 3 Rounds: 10-15 Light Wall Balls 5 Pushup Plus + 5-10 Pushups Jog to #2 Hip & Thoracic MOB PART 1: 10 Min AMRAP NFT A1. 7 Barbell RDLs – Athlete’s choice how much weight to add A2. 5 Strict Deficit HSPU or Strict HSPU or :10 Sec Hold or 2...

SUNDAY 9.25.2016 WOD

WARMUP: Jog 2 Laps Dynamic Warm-up PART I: STABILITY SPORT/FITNESS Against a 18 Minute Clock, Complete the Following With a Partner: 1 Lap Around The Building Supporting a Barbell Overhead Accumulate 4 Minutes in Isometric Pull-Up Hold Accumulate 4 Minutes in L-Sit...

SATURDAY 9.24.2016 WOD

WARM UP: Jog 1 Lap 2 RNFT 10 Light Wall Balls 10 Russian Swings 10 Glute Bridges Jog to hill – sprint up hill – walk jog back in Thoracic and Shoulder MOB PART 1: SPORT: Coaches make Teams on Whiteboard Today! With a Partner, one person works at at time. 1...

FRIDAY 9.23.2016 WOD

CHALLENGE 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 PART 1: All athlete’s competing in the challenge MUST perform the Challenge WOD with a Judge – Today will be...

THURSDAY 9.22.2016 WOD

WARM UP: Agility Ladder and Dynamic Stretches Shoulder Y-T-W with Light Plates PART 1: 35 Min AMRAP NFT 1 Rope Climb or 5 Strict Pullups 1 Sled Pull Across the Gym Walking Forward Handstand Hold – aim to take feet off the wall and practice free standing....