WOD

WOD Thursday 2-6-20

Posted on

Mobility/Recovery Session Bike or Row – your Choice for 10 min Mobilize 2 min Couch Stretch/side 2 min Glute Roll/side 2 min IT Band Roll/side Banded walking 3 Rounds 10 steps forward 10 steps backwards 10 left 10 right 10 squats with band at knees 10 Lying side leg raises / side 10 Lying clamshell […]

WOD

WOD Wednesday 2-5-20

Posted on

4 rounds for time of: 10 Turkish Sit-ups 5 Front Squats Assault Bike, 800 m 10 Turkish Sit-ups 5 Back Squats **800 meters on the bike = .5 of a mile **Front Squat and Back squat should be done at 65% of 1RM **Turkish sit up is single arm- first set of 10 is right […]

WOD

WOD Tuesday 2-4-20

Posted on

1 Snatch, 70% Every 1 min for 10 mins. ** Use 70% for ALL sets and focus on good form Cool Down: Option1) For Time: Pin an abmat between your chest and the pull-up bar at the top of the pull up for max time Option 2) For Reps: Max Rep Tire Flip in 3 […]

WOD

WOD Monday 2-3-20

Posted on

For time: Run, 600 m Assault Bike, 3 mins Row, 3 mins Run, 400 m Assault Bike, 2 mins Row, 2 mins Run, 200 m Assault Bike, 1 min Row, 1 min This week is a De-Load week. Take care of yourself, this is not the week to go hard in the paint 🙂 Enjoy! […]

WOD

Endurance WOD 2-2-20

Posted on

In Teams of 2: For Time 50 Burpees Run, 400 m 100 Push-ups Run, 400 m 150 Walking Lunges Run, 400 m 200 Air Squats Run, 400 m 150 Walking Lunges Run, 400 m 100 Push-ups Run, 400 m 50 Burpees ** Run must be done together. Movement reps must be split evenly