WOD 2/1/19

Strength: Deadlift 5 x 3 @ 60%   WOD: 16 Min Amrap (with a partner)   4 Wall Walks 16 Burpees 16 SDLHP (96/65)   Post: A) 4×12 Barbell Ab Rollouts B) Stretching/Mobility with Coach...

WOD 1/31/19

Strength: Squat Clean 5×5, increasing weight each round, then switch to singles until failure   WOD: 3 RFT   400 m Run 15 Shoulder to OH (95/65)   Post: A) 3x 12 – 3 Way Shoulder Raise   B) Foam Roll, focus on legs!...

WOD 1/30/19

Skill:Muscle-up progressions   Wod: 12 Min AMRAP     Min 0-6     20-30 Double Unders (depending on skill level- don’t get bogged down here)     2-4 Muscle-ups (again depending on Skill level or scaling choice)       Min 6- 12    250 m Row    10 c2b pull-ups...

WOD 1/29/19

Strength: Bench 6×6, choose a weight you can maintain the whole time   WOD: 3 Rounds (FGB-style), for reps 1 Min Row 1 Min Wall Balls 1 Min Sit-ups 1 Min KB Swings 1 Min Burpees 1 Min Rest   Post: A) 3 x 10 Inverted Rows 6-10 RingDips   B) In teams...

WOD 1/28/19

Strength: Back Squat- Base percentages off of Training Max (3×70%, 3×80%, 3+x 90%) WOD: 4 RFT 15 Front Squats (95/65) 20 Box Jumps 12 HSPU 12 T2B Post: A) 3 Rounds – 12 Weighted Glute Bridges 12 Med Ball Ham Curls B) Row 1000 m for...