WOD

Saturday, April 4th

04/03/2020

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Friday, April 3rd

04/02/2020

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Thursday, April 2nd

04/01/2020

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Wednesday, April 1st

03/31/2020

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Monday, March 16th

03/15/2020

WARMUP:   2 SETS:   20 Arm Circles Forward   20 Arm Circles Back   :30 Doorway Stretch (L/R)   AMRAP x 8 MINUTES   20 Shoulder Taps   5 Push Up to Downward Dog   :20 Downward Dog Hold   7/5 Cal Row   20 Mountain Climbers   5/5 Single Arm Bent Over Row       HSPU Progression:   3-5 Pike Push Ups (Aim for “TriPod” lowering the head to the floor in front of the fingertips)   3-5 Kneeled Pike Push Ups on a b....

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Saturday, March 14th

03/13/2020

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Saturday, March 14th

03/13/2020

WARMUP:    Grab a partner & BB!   1 ROUND EACH:   P1: AMRAP of: 5 Push-Up to Pike / 10 Alt. V-Ups / 15 Air Squats   P2: Run 400m   When P2 returns from Run, switch!   then   2 ROUNDS EACH:   P1: AMRAP of: 5 Romanian DL / 5 Hang Muscle Clean / 10 Elbow Punches   P2: 15 Burpees   When P2 finishes Burpees, switch!       HPC Prep:   5 Reps High Hang Power Clean    5 Reps Mid-Thigh Hang Power Clean    5....

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Friday, March 13th

03/12/2020

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Friday, March 13th

03/12/2020

WARMUP:   AMRAP X 8 minute:   10 Cal Bike   10 Pushups   10 Alternating Jump Lunges   10 Kip Swings   Then   2 SETS:   20 Plate Squat & Press   20 Plate Russian Twist   20 Plate Ground to OH       DB Snatch Prep: 5 reps each   DB SA Deadlift    DB SA DL + Shrug    DB SA High Pull        EXTENDED WARMUP:   EMOM x 10 MINUTES:   MIN 1 - 12/10 Cal Bike (Moderate Effort)  &....

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Thursday, March 12th

03/11/2020

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