WOD

Tuesday July 25 2017

Mobility Shoulders A. Four sets of: Bench Press x 4-6 reps @ 20X1 Rest 90 seconds Strict Pull-Ups x Max Reps Rest 90 seconds B. Five rounds for time of: 400 Meter Run 30 Kettlebell Swings (24/16 kg) 20 Push-Ups

WOD

Monday July 24 2017

Mobility Hips Weighted carry 10 minutes to build to a heavy 50ft carry with the barbell racked on your back. Rack the barbell at each end (use the stands on one end) Met-Con Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 25 Wall Ball Shots (20/14 lbs to a 10′ […]

WOD

Friday July 21 2017

Mobility Shoulders A. Four sets of: Deadlift x 5 reps Rest 20 seconds L-Seated Dumbbell Press x 5 reps Rest 3 minutes B. For time: 10 Strict Handstand Push-Ups 20 Thrusters (95/65 lbs) 30 Kettlebell Swings (32/24 kg) 40/30 Calories of Assault Bike or Rowing 30 Kettlebell Swings (32/24 kg) 20 Thrusters (95/65 lbs) 10 […]

WOD

Thursday July 20 2019

Mobility Ankles A. Four sets of: Turkish Get-Ups x 3 reps each arm Rest 90 seconds L-Sit Tuck to Extension x 7-10 reps (extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat) Rest 90 seconds B. Every minute, on the minute, for 10 minutes: 8 Alternating Dumbbell Snatches (55/35 lbs) […]

WOD

Tuesday July 18 2017

Mobility Shoulders A. Gymnastics Skills Practice (15 minutes) -Handstand hold -Handstand push up -Kipping handstand push up B. Five rounds for max reps of: 60 seconds of Burpee Pull-Ups 60 seconds Ring Dips @ 1111 (finish each rep with pinky to your side and thumb turned out away from your body) 60 seconds Box or […]

WOD

Monday July 17 2017

Mobility Hips A. Three sets of: Front Squat x 5-6 reps @ 30X1 Rest 90 seconds Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0 (if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps) Rest 90 seconds B. Against a 3-minute running clock… […]

WOD

Thursday July 13 2017

Mobility Hips A. Deadlift x 15 reps Rest 20 seconds Ring Push-Ups x Max reps Rest 3 minutes Deadlift x 10 reps Rest 20 seconds Ring Push-Ups x Max reps Rest 3 minutes Deadlift x 5 reps Rest 20 seconds Ring Push-Ups x Max reps Post loads used and reps achieved. B. Three rounds for […]

WOD

Wednesday July 12 2017

Mobility Hips A. Take 15-20 minutes to find today’s 1-RM Push Press B. For time: Row 1000 Meters immediately followed by… Three sets of: 10 Push Presses (95/65 lbs) 15 Box Jumps (24″/20″) immediately followed by… 40 Toes to Bar