Thursday (2020MAY07) – Quarantine WOD

by | May 6, 2020 | WOD

Warm-up: 5-12mins 2 rds 10 Bear crawl Pull thrus ( db, bag, anything about 30-50lbs 10 Reverse Lunge 10 Bird dogs (alt)  10 Fire Hydrants (alt)  5 clapping Push up or 10 Sh.taps   Focus:  Bent Rows Negatives 4x6 tempo 4-6 secs down 1 up   Supper set with    4x3 FS...

Wednesday (2020MAY06) – Quarantine WOD

by | May 5, 2020 | WOD

Warm-up: 5-15mins 3 min amrap 10 glute bridge 10 Sit up 20 flutter kicks   6 min emom 1: 7-10 Tall cleans 2: accum 20 sec L-st   Focus: Big Clean Complex 4 rds “High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk...

Tuesday (20202MAY06)- Quarantine WOD

by | May 4, 2020 | WOD

Warm-up- 5-15minsAnkle mob Then 3rds10 Narrow stance squats10 HR Push Ups10 alt Pistol Stands ups (seated on box if needed)10 alt SA sotz press Focus:OH SQUATS (tempo 3-1-1)5x5 Sub Wall Squat or PVC WOD:22-16-8db plank lat pull thru (alt) HSPUPistol...

Monday (2020MAY04) – Quarantine WOD

by | May 3, 2020 | WOD

Warm-up: 5-15mins Mobility – Coach lead Tabata 1: Wall Sit – squat hold hover over object 2: dead bugs   Focus: 3x14 (7/7) Bulgarian split squats super set with  20 Russian twists (UB)   WOD: 15 min Cap 15-12-9-6-3 Sh2Sh Thruster (med ball)  T2B 100m run...

Saturday (2020MAY02) – “Half Murph”

by | May 1, 2020 | WOD

Warm-up: Coach led Dynamic   Prep & Load   Hero WOD: “Half Murph” 800m Run (360 High Knees or Rope Skips, 1000m Row, 1600m Bike Erg, 60/42 AssBIke Cals, 1000m Ski Erg) 50 Pullups  100 Push Ups 150 Air Squats 800m Run   Seated: “Half Murph”...