Category: WOD

Warm up 10 minute squat test Then 3 rounds 5 commando rocks 5 wheels/Bridges 10 Cossack squats Strength Back rack split squats 8x5 each leg to a folded mat Between sets 15 hamstring curls 15 banded tricep push downs WOD 15 minute Amrap 10 burpee bar hops 15 hang power cleans 25 wall balls

Warm up 4 rounds 35’ crab walk 35’ lunge and reach 35’ death march Strength Underhand grip bent over row 10-10-10-10-10-10 Zottman curls 10-10-10-10-10-10 Single arm bent over lateral raises 8-8-8-8-8-8 each side Wod Amrap 12 10 pistols 15 ohs 500m run

Warm up 4 rounds 8 pvc pipe shoulder openers 5 swimmers 8 goblet squats 5 four part squats Strength One arm dB strict press 3-3-3-3-3-3 each side One arm oh lunges 8-8-8-8-8-8 each leg One arm high pulls and band pull aparts 6x10 Wod 10-1 Db push ups 1-10 Db shoulder to overhead Between rounds … Continue reading June 19, 2018