WOD Primer 2 Rounds 5-8 Chin Ups 10 Medball Leg Curls 5ea/side Dbl KB Windmill https://bit.ly/2ke1J90 Strength Back Squat: 50/8, 55/8, 60/8, 65/8 Conditioning AMRAP in 3 Rounds: 1 Min of Bike for Cal 1 Min of Push Press (115/80) 1 Min of Row for Cal 1 Min of Weighted Stepups (50/35) 1 Min Rest […]
WOD Primer 2 Rounds 8ea/side Bird Dog Row (on bench) https://youtu.be/OyeB1zn49Z8 5ea/side SL Box Squat 5 Dball Slams* *Moderate weight – should be explosive / engage core and hips Strength Deadlift: warmup to 70%, then complete 3 sets of 6 at 70-80%, all touch & go Conditioning For Time (15 min cap): 25-20-15-10-5 of Alt […]
WOD Primer 2 Rounds 10 Banded Y-Extensions* 5ea/leg 3-Way Lunge (Fwd + lateral + bwd = 1) *Hold the banded facepull position, while extending/pressing Gymnastic Skillwork 3 sets: 5 Hollow/Arch on PU Bar w/ 3 sec pause in each position. 2 Wall Walks w/ 5 sec pause at top, stay hollow! Conditioning “Open WOD 19.2” […]
WOD Primer 2 Rounds 100ft Dbl KB OH Walk 10ea/side alt Gorrilla Rows https://bit.ly/2m215ff 8ea/side SL Toe Touches Strength 4 sets: 6 e/leg Front Rack Reverse Lunges 10 Weighted Glute Bridge https://youtu.be/G1GQaUyWNpA Conditioning In teams of 2, 3 rounds for time: 20/16 Cal Bike 30 C2B Pullups 20/16 Cal Bike 30 Front Squats (135/95) *one […]
WOD Primer 2 Rounds 10ea/side SA KB Swings 10ea/side SA Tall Kneeling KB Waiter’s Press* *Hold the body of the KB in your palm – stack the shoulder and lats Conditioning 3 Rounds for Time: 10 Clean & Jerks (135/95) 400M Run Midline 3 sets: 1 Minute Chinese Plank 12-15 Ab Wheels 30 sec ea […]
WOD Mobility Forearm Smash Glute Foam Roll Skillwork 4 sets: 10 Banded Hollow Pulls https://youtu.be/o0hfcmKg6nY 10 Superman Extensions 10 Hollow Arch Kips with Dodge Ball Between Feet Conditioning AMRAP in 5 Rounds: 2 min Row for Calories 1 min Burpees 1 min Double Unders
