TUESDAY 4.16.2019 WOD

WARM-UP3 Rounds5 R/L Lateral Med Ball Toss10 Scap Push-Ups:20 Ring Tuck HoldPART 1 (From Rack)3 Min EMOM3 Tall Split Jerks3 Min EMOM1 Split Jerk w/ :2 Sec Pause In Dip And CatchEvery :90 Sec For 6 Sets1 Split JerkPART 2“PRINCESS THE BEAR”10 MIN AMRAP15 Calorie Row12...

MONDAY 4.15.2019 WOD

WE TAKE MONDAYS VERY SERIOUSLY WARM-UP2-3 Rounds5 R/L Single Arm DB Row10 Alt Birddogs10 Alt Psoas March10 R/L Side Plank TwistPART 1 (WOD Prep)3-4 Rounds2 Pause Front Squats8 Elevated Ring Rows W/ :2 Sec Pause @ Top:20 R/L Barbell HoldsPART 2“SHALLOWS” – 20 Min...

SUNDAY 4.14.2019 WOD

PART I – TECHNIQUE15 Minute Clock to Complete at Least 3 Sets of Each DrillA1. Jump Rope RunningA2.  Pull-Up A3.  Ring DipPART II – CONDITIONINGFor Time:900m Run (3 Laps)30 Pull-ups900m Run 30 Clean & Jerk 95/65900m  30 Chest to Bar Pull-ups900m30...

SATURDAY 4.13.2019 STAMFORD STRONG

200 m walking lunges 5 sets10 sandbag squats Run 100 mDeadlift 4 sets x 4 light weight 2 sets 5 heavy In between sets hold top of pull-up for max time30 sandbag clean and press Every 5 reps 5 heavy bicep...

SATURDAY 4.13.2019 WOD

WARM-UPCoach Dynamic / Structural Warm-upPART 2“KERLIN BBQ”4 Rounds 1 Min Max Bench Press 155/95:30 Sec Rest1 Min 1 Lap Or 12/9 Cal AB:30 Sec Rest1 Min Max Rope Climbs :30 Sec Rest 1 Min Max Hollow Rocks Or GHD Rest :90...