Warm-up: 200m Run then 3rds of: 5 Chin-up 10 Bird Dog 10 Hollow Rock Skill: Pull-up Practice WOD: Summer team Fitness games Practice 2 person team In 6 Minutes 100 Double-under buy-in Then in remaining time: AMRAP 5 Chest To Bar Pull-ups 10 Burpees (over abmat) Scaled In 6 Minutes 200 Single unders buy-in Then […]Read More
Warm-up: 200m Run then 3rds of: 4 Roll to Candlestick 8 RDL (45/35) 6 Front Rack Lunges Strength: Front Squat 4×70%, 4×80%, 2×90%, 1×95% WOD: 12min AMRAP 4 Power Clean (135/95) 6 Front Squat 8 Lateral Burpee over BarbellRead More
Mobility: T-spine and Shoulder Lax Ball Roll Out Skill: Rope Climb WOD: 2-person team 4rds each 500m Row 1 Rope Climb 100m Farmer’s Carry (DB/KB Heavy!) Midline/Stability: 3 sets 15 Deadbug 15 Bird Dog Slow and controlled!Read More
Warm-up: 200m Run then 2rds of: 50m OH KB/DB Walk Left Arm/Right Arm 3 Wall Walk Strength: Push Press 3×8 @70% WOD: 1 mile Run 50 Ab-mat sit-up 40 Air Squat 30 S2OH (135/95) Finish: 3 sets 30sec Box Shoulder StretchRead More
Warm-up: 200m run then 2rds of: 20 Shoulder Taps 45sec L-sit Strength: 1a) Strict Press 5-4-3-2 1b) Single Arm KB/DB Row x 6 each @2111 (heavy) Tabata Row, Ring Push-up, Wall Ball Sit-up (20/14), Jumping Lunges (Rx+ Alt Pistols)Read More