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WOD Friday, July 21st

WOD Friday, July 21st Warm-up Warm-up (5min) With a Jump Rope perform 15-20 reps of each: Single Jumps Scissor Jumps Jumping Jack Jumps Running Jumps (like you are running on the spot) 10 Singles + 5 Double Unders x 2 15 Double Unders x 2 Strength Shoulder Press...

WOD Thursday, July 20th

WOD Thursday, July 20th Warm-up Warm-up (5-10min) Get Sweaty 10-1 Air Squat + Jumping Pullup (= 1 rep) 1-10 DB Manmakers (burpee/row/thruster) — Use a light set of DB’s (15/10lbs) (10min) Pullup Skill Work min 1: 10 Strict Ring Rows + Scapula...

WOD Wednesday, July 19th

WOD Wednesday, July 19th Warm-up Warm-up (5-10min) Jumping Warmup With a 15 or 25lb plate, 10 reps of each: Double Footed Jumps (on/off) Single Footed Jumps (fast feet) Lateral Jumps (on/off across to the other side and back again) Jumping Jack Jumps (both feet on...

WOD Tuesday, July 18th

WOD Tuesday, July 18th Warm-up Warm-up (5min) Run 400m – At 100m perform 15 Air Squats – At 200m perform 15 Good Mornings – At 300m perform 15 Pushups – At 400m perform 15 Situps (5min) Static Holds Alternate these movements: – Hollow...

WOD Monday, July 17th

WOD Monday, July 17th Warm-up Warm-up (5min) Tabata (alternate two movements) Walking Lunges Burpee 8 total Rounds (4 of each) (5min) Barbell Complex (8-10 reps of each) Deadlift Back Squat Bent Over Row Good Mornings Power Snatch 2 Rounds Metcon Metcon (Weight) 1...

WOD Friday, July 14th

WOD Friday, July 14th Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Auxiliary Bench Press (10-10-10-10-10 *build in weight) Alternate sets of bench press with 20 alt DB bicep...