SATURDAY 4.27.2019 WOD

COACH LEAD WARM-UPPART 1“CONTINENTAL 24”10 Rounds  150M Run8 TTB 6 Power Cleans 95/654 Box Jump Overs 30/24-Modify-Lighter-250m Row -Toes To Ring/ Pike Raise CASH-OUT4 Rounds 10 Tempo Push-Ups @ 402010 Barbell Curls @...

FRIDAY 4.26.2019 WOD

PART 13-4 Rounds 5 R/L Banded Pull Goblet Squat10 Bent Over Hip Rows W/ :2 Sec Pause10+10 Front/Lateral Plate Raise20 Alt Banded Kick Backs PART 2“BRIDGES”Five rounds for time of:10 Handstand Push-Ups to 4″/2″ Deficit15 Thrusters (155/105 lbs)20 Burpees Over the...

THURSDAY 4.25.2019 WOD

Activation/Awareness  2 sets 50 Heavy Russian kB swings 2-3 sets kB Dimmel deadlifts x 30 sec Max reps pushups Sandbag or med ball tosses 3 sets for max distance Conventional deadlift Build to today’s heaviest 3 repThen....4 sets of 2 reps at same weightThen....2...

WEDNESDAY 4.24.2019 WOD

DYNAMIC WARM-UPPART 13 Rounds10 DB Back Fly’s @ 402010 Weight Floor Back Extension:20 Hollow Hold Or GHD Hollow Hold PART 2“BLINKY-PINKY-INKY… SORRY CLYDE”(W/ A Team Of 3, Each Person Starts On Different Station)8 Min AMRAP6 Back Squats 185/125 (From Rack)12/9 Cal Row...

TUESDAY 4.23.2019 WOD

WARM-UPHandstand Work5 Min AMRAP:20-:30 Sec Free Headstand Hold5 Kick-Ups10 DB Pull-Overs PART 13 Min EMOM3 Hang Muscle Cleans 3 Min EMOM1 Clea Deadlift + 1 Hang Power Clean Every :90 Sec For 5 Sets1-1 Power Clean  PART 2 “TETRAITES”5 Rounds 25 AB Mat Sit-Ups15 DB...