Thursday (2020AUG20)- WOD

by | Aug 19, 2020 | WOD

Focus: Rowing Drills15 Arm Only Strokes15 Arm and Hips15 Quarter Slide 10 SLOW Full Strokes5 Hard Strokesx 2 WOD: 20 minROW or Ski WOD20rds30 sec max meter row (sprint) 10 sec rest20 sec easy rowWorkout Detail:  This is a pure speed workout. Use the 10sec to get your...

Wednesday (2020AUG19)- WOD

by | Aug 18, 2020 | WOD

Focus:Pistol progressionsAlt EMOM 10mins1- 5-8 Dips2- 3/leg Progress through Pistol Variants until difficult Pistol Variants:Single leg squat to benchOn Box, use ground to push back upPVC on rigBand On Rigplate under heel WOD:  8 min8 min Amrap21 Weighted Pistols...

Tuesday (2020AUG18)- WOD

by | Aug 17, 2020 | WOD

Focus: Complex4 Sets of the followingDeadlifts x 8Hang Power Clean x 8Push Press x 8Push Jerk x 8 Find the unbroken weight WOD: “DT unbroken rds” (sub 8min)5 roundsFive rounds for time of:12 Deadlift9 Hang cleans6 Jerks*each round MUST BE...

Monday (2020AUG17)- WOD

by | Aug 16, 2020 | WOD

Focus: run warm upDynamic 5 MINShigh kneeslungeinchworm push upship swingsFrankenstiens WOD: 35 min capFor time5km run50 burpees*Partition as needed**sub 10km bike or 5000m row Recovery:ROM WOD1 min per side Pigeon 2 min frog1 min cobra1 min per side twisted cross2...