WOD 10/1/18

Skill: Handstand Pushup Progressions (pushup/pike/handstand hold/kipping/strict/deficit) WOD: 5 RFT 5 HSPU (most difficult variation possible) 8 Pull-ups 400 m Row Post WOD: 3 Rounds- 20 Facepulls 20 OH Walking Lunge with Single...

WOD 9/28/18

Swim WOD this Saturday at 10 AM!! No Mobility class. Bring your suit and goggles, and a friend! Strength: Back Squat 3×8 @ 70% WOD: 12 Minute AMRAP (score is total reps) 40 Seconds Double Unders 40 Seconds Toes to Bar 40 Seconds Wall Balls Post WOD: Coach-led...

WOD 9/27/18

Strength: Bench Press – establish 1 RM WOD: For Time- 30 Calorie Assault Bike buy-in 12-10-8-6-4-2 Pull-ups Burpees to Target 30 Calorie Assault Bike cash out Post WOD: 5 Rounds- 5 Elevated Ring Rows 5 Ring...

WOD 9/26/18

Skill: Rope Climb WOD: 20 Minute EMOM 2-3 Rope Climbs 20 Sit-ups 15 Push-ups 10 Box Jump Overs 1 Minute Rest Post WOD: 2 Rounds- 16 Weighted Step-ups (8 Each leg) 16 Single Leg Glute Bridges 16 Standing band abduction (8 each...