2013.11.29 Friday


Posted on , by GBR in wod. Comments Off

Warm up: Med Ball Wheel Drill, Hub- 10 Log Toss, Spokes 20 supermans, sit up throw, around the world, Lunging Puts

Skill:

WOD:

A. 5 Rounds 4/8 F/B Squat @75%1RM F Squat on 3:00int.

B. 7 Rounds

7 Strict Chin Ups

7 Burpees

Cool Down: Hammie Mob





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WODs

WOD stands for "Work Out of the Day". Check this section for quick access to our program or get the full descriptions on our WOD page in the top menu.

2014.04.16 Wednesday/2014.04.17 Thursday

On your midweek rest day, please feel welcome to come in for a regularly scheduled class time to work on mobility.                   Warm up:...

2014.04.15 Tuesday

Warm up: 4 min. Jump Rope, 1 min. Max double Unders Skill: Floor Press, Pendlay Row, Evil Wheel (barbell rollout) WOD: A. Alternate sets on 1:30 interval Floor...

2014.04.14 Monday

Warm up: 5 min SMR

 

Agile 8 then

Box Jump 1, 1, 1, 1, 1, 1

Skill: Back Squat

WOD:

A. 5 x 5 Back Squat

B. EMOM 8 min.

1...

2014.04.12 Saturday Team Josh

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

Warm up: Junkyard Dog x 4 Skill: OHS, Pullups WOD: In...

2014.04.11 Friday

Warm up: PE Class Warm Up- see video.

 

Skill:  Front Squat, Weighted Pullup

WOD:

A. Weighted Pullups 3, 3, 3, 3, 3 on 2:30 int.

B. 5 Rounds...

2014.04.09 Wednesday /2014.04.10 Thursday

On your midweek rest day, please feel welcome to come in for a regularly scheduled class time to work on mobility.  Remember

Yoga Wednesdays at...

2014.04.08 Tuesday

Warm up: Bring Sally Up OHS with PVC.

 

Skill: C&J, Box Jump, Pullup,

WOD:

A. Pendlay Row 5, 5, 5, 5, 5 to establish 5RM. DO NOT...