Warm Up: 30 Seconds Active Samson Push Up to Down Dog Hands OH Squat Active Spidermans Inchworm to push up Air Squats Childs Pose Chest Stretch Squat Jumps Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 OHS SWOD: OHS Build to heavy 3…
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Warm Up: 40 Seconds Easy Run Active Samson Single Unders 30 Seconds Moderate Run Active Spiderman Quick Single Unders 20 Seconds Faster Run Calf Stretch High Single Unders WOD: For Time: 1200m Run 100 Double Unders (200 Single Unders) 50 x Wall Balls (20/14) 100 Double Unders (200 Single Unders) 1200m Run
Warm Up: 30 Seconds Inchworm to Push-up Front Plank Glute Bridges Inchworm to Push-up Hollow Hold Single Leg Glute Bridges (30 Seconds Each) Inchworm to Push-up Superman Hold Glute Bridge Walkouts Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats SWOD: Clean…
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Warm Up: 1 Minute Mountain Climbers Active Samson Air Squats 45 Seconds Clapping Jumping Jacks Active Spidermans Squat Jumps 30 Seconds Supermans Push-up to Down Dog Squat Hold SWOD: Back Squat Build to 1 rep max WOD: 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Alternating KB Snatches (53/35) 1 Minute Burpees 1 Minute Rest…
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Warm Up: :30 Easy Run Push Up to Down Dog Childs Pose Moderate Run Air Squats Pigeon Pose Fast Run Inchworm to Push Up Active Samson WOD: Teams of 3 For Time (30 Minute Cap): 75 Power Cleans (115/85) 600m Run 50 Power Cleans (135/95) 400m Run 25 Power Cleans (155/105) 200m Run 30 Pull…
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Surprise WOD!
Warm Up: 60 Seconds Easy Run Wall Sit Active Spidermans 45 Seconds Moderate Run Glute Bridge Walkouts Box Step-ups (Facing Box) 30 Seconds Faster Run Single Leg Glute Bridges (30 Seconds Each) Lateral Box Step Overs Warmup Performed to Low Box Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press…
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Warm Up: 30 Seconds Plate Hops Push Up to Down Dog Single Unders Plate Ground to Overhead Childs Pose Single Unders Plate Lateral Squats Plate OHS Single Unders Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats WOD: On the 4:00 x…
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40 Seconds Easy Run Inchworm to Push-ups Moderate Run Active Samson Faster Run Push-up to Down Dog 30 Seconds Superman Hold Air Squats Hollow Hold Air Squats Glute Bridges Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach 5 Romanian Deadlifts 5 Front Squats SWOD: Back Squat 6…
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Warm Up: 30 Seconds Active Samson Plate Hops Air Squats Plate Lateral Squats Active Spidermans Plate Counterbalance Squats Glute Bridges Plate Ground to Overhead Inchworm to Push-up Plate Hand Walk Overs Push-up to Down Dog Plate Overhead Reverse Lunges Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press & Reach…
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