SUNDAY 10.2.2017 WOD

WARM-UP: Bike, Jog, Jump Rope or Row 2 Minutes 5 Minute Dynamic Warmup/Movement Flow Hip & Ankle Mobility PART I: PRIMERS 3 Minute EMOM 60 Double Unders OR 100 Single Unders 6 – 10 SA KB Thrusters + Overhead Support 6 – 10 SA KB Thrusters Left +...

SATURDAY 9.30.2017 STRONGMAN

7:00 am advanced level Warmup: 1 RNFT Bicep openers 5/5/5/5 Shoulder openers 5/5/5/5 Oblique/t spine opener Part 1: Warmup to the weight used in the workout for all three movements Part 2: 10-9-8-7-6-5-4-3-2-1 Deadlift @ 1 1/2 x body weight Bench press @ body weight...

SATURDAY 9.30.2017 WOD

Row Bike or Jump Rope 2 Min 2 RNFT 10 Beat Swings 10 Barbell RDLs 10 Glute Bridges 10 Glute Walks Each Side Thoracic and Hip MOB 1 RNFT 5 RDLs 5 Clean Pulls 5 Hang Power Cleans PART 1: 5 Min EMOM – Add Weight Each Minute 5 Power Cleans 4 Power Cleans 3 Power...

FRIDAY 9.29.2017 WOD

WARM UP: 2 Min Row Bike or Jump Rope Bear Crawl Length of Gym Walking Lunge Length of Gym Crab Walk Length of Gym Walking Lunge Length of Gym Shoulder MOB with Barbell Choose CrossFit or Strength Option PART 1: FITNESS/SPORT 9 Min EMOM Min 1: Handstand Walk Around...

THURSDAY 9.28.2017 WOD

WARM UP: 2 Min Row Bike or Jump Rope 5 Min AMRAP of: 7 Russian Swings 7 Pushups 7 Air Squats 7 Beat Swings Rotator Cuff Drills Choose 1 Option: CONDITIONING OPTION 5 Individual Rounds of: Row 500 m Walk One Lap for Recovery OR CROSSFIT OPTION 5 Min of Deadlift...