WOD PRIMER 3 Rounds: 6 Hanging Straight Leg Raises 10 alt DB Renegade Rows 10 alt Jumping Lunges CONDITIONING AMRAP in 30 Minutes: 30 Clean and Jerks (135/95) 1 Mile Run 20 Strict Pullups | 10 Rope Climbs 1 Mile Run Max Burpees EXTRA Strength – Before WOD 3 Sets, minimal rest: 6 e/side Turkish […]
WOD PRIMER 2 Rounds: 20s Pullup Hold (hold top position) 5ea/side Downdog w/ Leg Lift to Tuck https://bit.ly/2MZQRJp 6 Heavy DBall Over Shoulder **Be explosive with the DBall and make it one fluid movement STRENGTH Power Clean + Push Jerk 65/3, 70/3, 75/2, 80/2, 85/1 3 = 3 PC then 3 PJ CONDITIONING 5 Rounds […]
WOD PRIMER 2 Rounds: 20s ea/side HK Pallof Press Hold https://bit.ly/2WTzTw5 50ft ea/side Offset Farmers Carry https://bit.ly/2RukelG 10 Banded Glute Bridge https://youtu.be/wtHLEYUheCI STRENGTH Paused Back Squat w/5 sec pause 50/2, 55/2, 60/2, 65/2×2 CONDITIONING For Time: 30 Snatches (75/55 | 95/65) 30 Clean and Jerks (75/55 | 95/65) 30 Thrusters (75/55 | 95/65) EXTRA Strength – […]
WOD PRIMER 2 Rounds: 3 BB Hang Clean (“No Feet”) + Thruster 20 Alt. Bent KB Row 10 Z-Press (BB, KB, or DB) *Keep BB Weight Light-Medium CONDITIONING “Kelly” 5 Rounds For Time: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) EXTRA AMRAP in 7 minutes: 3-6-9-etc Cal Bike 1-2-3-etc Ring MU
WOD Primer 2 Rounds: 6-8 SL KB DL 20s Plate Loaded Weighted Planks 5 Explosive Med ball Press https://bit.ly/2L16TAf Strength Back Squat: 50/6, 60/6, 70-75/6x3sets Conditioning For Time (12 min cap): 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Power Snatches (95/65) *PLEASE – don’t drop […]
WOD MOBILITY BB Trap Smash DB Weighted Pec Stretch https://bit.ly/2MNW2Mu Glute/Hip Foam Roll **Hold bottom position of Pec stretch. Lay on vertically on foam roller instead of a bench so it supports your spine PRIMER 3 Rounds: 10 ea Single Arm Ring Rows 10 ea Box Blast Off https://bit.ly/2WMLvGb 20s Superman Hold CONDITIONING For Time: […]
