WEDNESDAY 12.26.2018 WOD

WEDNESDAY 12.26.2018 WOD

WARM UP 12 EMOMMin 1 – 50 Ft Front Rack Carry + 5-8 Front SquatsMin 2 – 8-12 Dual Elevated Ring RowsMin 3 – :30 Sec Assault Bike PART 1 “TEAM LINDA” ( Team Of 3 Each Athlete Starts At A Different Station Then Switch, All Reps Must Be Completed Before Moving On)...

FRIDAY 1.25.2019 WOD

WARM-UP 6 Min AMRAP 6 Alt Spider-Man’s 6 Alt Samson Stretch 4 Sphinx Push-Ups 4 R/L Single Arm Ring Row Coach Clean Warm-Up PART 1 Every :90 Sec For 6 Sets 1 Power Clean + 1 Front Squat + 1 Shoulder To Overhead PART 2 “CHICKENFOOT” (Repeat From 7/20/2018) 25 Min AMRAP...

THURSDAY 1.24.2019 WOD

KB Flow Drills/ Butterfly Practice PART 1 15 Min AMRAP 30 Bench Press 135/75 20 V-Ups Or Tuck Crunches 10 R/L KB Goblet Squat 70/44 Rest 2 Min 15 Min AMRAP 15 Pronated Barbell Rows 135/75 10/8 Cal AB 5/3 Chin-Ups 100 Ft Farmer Carry 70/44 or OLYMPIC WOD Part 1: Power...

WEDNESDAY 1.23.2019 WOD

WARM-UP 3 RNFT 50 Ft R/L Waiter Carry :30 Sec Wall Sit 4 R/L DB Z-Press PART 1 4 RNFT 3 Pause Push Jerks (From Rack) 6 R/L DB Bulgarian Squats :30 Sec L-Sit PART 2 “BOREAS” (W/ A Partner Break It Up However You See Fit) 100 DUs 80 Box Jump Overs 60 DB Push Press 100...