WEDNESDAY 9.21.2016 WOD

WARM UP: 1 Round of: :40 Sec Jump Rope :20 Sec Rest :40 Sec Light Wall Balls :20 Sec Rest :40 Sec 5 Pushup Plus + 5 Pushups (amrap) :20 Sec Rest 2 RNFT: 10 Beat Swings with Peanut between ankles 1 Wall Walk and Hold :10 sec Thoracic & Shoulder Prep PART 1: 10 Min...

TUESDAY 9.20.2016 WOD

WARM UP: 1 Round of: :40 Sec Row :20 Sec Rest :40 Sec Light Wall Balls :20 Sec Rest :40 Sec 5 Pushup Plus + 5 Pushups (amrap) :20 Sec Rest Couch Stretch and Hip MOB PART 1: 10 Min AMRAP NFT – Aim for 3-4 Rounds A1. 5 R & 5 L Reverse Lunges with Barbell on...

MONDAY 9.19.2016 WOD

WARM UP: Jog 1 Lap 1 RNFT 15 Air Squats 10 Pushup Plus 10 Pushups 10 Dead Bugs 10 Beat Swings 1 RNFT 15 Glute Bridges 15 R & 15 L Lateral Glute Walks 1 Thoracic MOB and 1 Front Rack MOB Barbell Warm Up: 1 RNFT 5 Snatch Grip RDLs 5 Snatch Pulls 5 Muscle Snatches 1...

Thursday, September 18, 2016

A: Warm Up 6 minute AMRAP 10 Burpees 10 Hollow Rocks 50 ft. Broad Jump B: Mobility/Prep Band Stretches Review movements and establish weight/standard C1: RADD Barbell Clean Pulls 6×1 D: Met Con In 10 minutes complete 30 Kettlebell Swings (53/35) 800 Meter Sprint 30...

SUNDAY 9.18.2016 WOD

WARMUP: Jog 2 Laps Dynamic Warm-up PART I: CONDITIONING: FITNESS Teams of 4. Partners 1 and 3 Work for 3 Minutes Then Partners 2 and 4 Work for 3 Minutes. Partners Continue Alternating Workouts Until Both Have Been Completed Twice. 3 MIN AMRAP 5 Burpees 10 Calories...