SUNDAY 7.1.2018 WOD

GENERAL WARM-UP: Hip, Shoulder and Ankle Mobility PART 1: STRENGTH & COORDINATION Every 90″ For 13:30 8 Cross Body Step – Ups Per Side 30 – 45 Top of Pull-up Hold 8-10 Filly Z-Presses Per Side PART 2: INTERVALS FITNESS/SPORT 3 Rounds, For Max...

SATURDAY 6.30.2018 WOD

PART 1 FITNESS 3-4 RNFT 6 Floor Press 6 Chin-Ups 10 Partner Weighted Sit-Ups SPORT – 15 Min To Establish A 1 RM Floor Press In Between Sets 10 Partner Weighted Sit-Ups PART 2 “NORMAN BATES” FITNESS 30 Min AMRAP (W/ A Partner Break It Up However You See Fit) 50...

SATURDAY 6.30.2018 STAMFORD STRONG

6 min emom 5 sandbag tosses 3 high box jumps Back squat 5 sets x 3 reps 70,80,90 % 150 sandbag squats for time 100/60 Every time you break max effort oh sandbag hold 2 sets pendlay rows until failure on each set. Rest 90 sec between sets. 3 sets x 10-12 reps Yates...

FRIDAY 6.29.2018 WOD

PART 1 “KELLY” FITNESS 3 Rounds 400 M Run Or Row 30 Box Jump Or Step-Ups 30 Wall Balls SPORT 5 Rounds 400 M Run 30 Box Jumps 30 Wall Balls PART 2 3 RNFT 10 Weighted Oblique Crunch R/L 10 R/L 1 Arm Row @ 3211 :30 R/L Couch...

THURSDAY 6.28.2018 WOD

PART 1 “MU DAY” 4 RDS 10 Russian Dips Or 10 DB Skull Crushers 10 Ring MU Transition Or 10 Pronated Rows :30 Sec Bottom Of Dip Hold 4 RDS 10 Kipping Ring Dips Or Bench Dips 10 Plyo Push-Ups Or Push-ups @ 3211 10 R/L Lunge Position Lateral Med Ball Toss 3 RDS :30 Free...