Warm up: group, then warm up games??
Partner Wod: AMRAP 24
*30 Wall balls 20/14
*10 Thrusters 95/65
30 Med ball sit up toss (together)
250m run or 300m row (together)
*One person works at a time, split reps evenly!
9/24 warm up:group Skill: double under practice. followed by 3x1min. rounds for max reps. Strength: cleans Building as you go. Form over weight. Partner Wod: Amrap 16 Ascending by 1’s Hang squat cleans 95/65 T2B A starts and does 1 hang squat clean and 1 t2b then B does the same. A does 2 of…
9/23 Warm up: group + PVC Part A: core work 4 RFT 15 sit ups 15 Russian twists 15 leg lifts 1:00 plank Rest 90 seconds Part B: death by: 10 push ups 15 air squats Capped at 20 minutes When you reach a failure point, reduce the reps by 2, wait one minute for…
09.21.2019 Warm Up: 400m run Footwork Hamstring mobility WOD: AMRAP 40 — Teams of 2. One works one rests Buy In: 50 KBS (53/35) each and 50 box jumps each (20/16) Then… Alternating full rounds: 5 front squats (85/55#) 10 FR reverse lunges (85/55#) 5 T2B Every time you and your partner have made it…
Warm Up: 3 Sets Inchworm push-ups across floor 10 ring rows Barbell Warm Up Strength: 3 Sets 8-10 Tempo RDL 8-10 bent over rows/ arm 30 Russian twists (Slow and controlled) 90 sec rest WOD: Deck o’ Cards ♠️ Front Squats (105/75#) ♥️ Plank Taps/ Side ♣️ Weighted Step Ups/ Leg (DB 35/20# in each…
Warm up: group
Strength: DB bench press
20 alt db curls after rds 1,3,5.
Review Wod movements.
Wod: for time
10 back squats 95/65
20 push press 95/65
30 push press
40 back squats
finish with stretch routine.