Wednesday, February 20th, 2019

0:00-5:00

50ft pigeon walk to toe reach

50ft Samson to knee pull

50ft inchworm to cobra



Coach led warm up

Foam roll



WOD

Complete as many rounds as possible in 12 minutes of:


3 rope climbs, 15-ft. rope

20 box jumps (30/24)


Rest 3 min then,


Alt. Emom for 8 min of:

-15/10 cal bike sprint

-50 ft lunge + 50ft sprint


Post rounds completed to comments.

Tuesday, February 19th, 2019

0:00-5:00

Alt. Tabata for 5 min of:

Hanging knee tuck rotations

D ball/bag bear hug March



Coach led warm up

Lacrosse ball mobility




WOD

5 rounds for time of:

400-m row

15 thrusters

10 burpees

Men: 75 lb.

Women: 55 lb.

Post time to comments.



Extra credit

Alt. Emom for 10 min of:

W/vest (20/14)

-1 min plank hold (elbows)

- :40 sec mtn climbers

Friday, February 15th, 2019

 Coach led warm up:

Banded floor mobility

 

TESTING WOD:

“Filthy Fifty”

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

Post time to comments.

Thursday, February 7th, 2019

0:00-5:00

20 banded good mornings

20 single leg glute bridge(10 per leg)

20 mini band march



Coach led warm up

Crossover symmetry: iron scap



WOD

3 rounds for time of:

30 dumbbell snatches

30 toes-to-bars (Mod: knees to chest)

 

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell


Post time to comments.




Extra credit:

Every 3 min for 15

20/15 cal bike

1:00 d-ball or bag March

Monday, January 4th, 2019

0:00-5:00

50ft of all

-Straight leg kicks

-Lateral lunge

-Samson to toe reach

-Cobra to pike



Coach led warm up

Floor stretch



WOD: 

Eva

5 rounds for time of:

Run 800 meters

30 kettlebell swings

30 pull-ups


Men: 70lb kettlebell

Women: 53lb kettlebell

(Mod option: 1/2 reps and 53/35lbs)

Post time to comments.