WOD Every 3:00 for 7 Sets: 400 Meter Run/row 12 Toes-to-Bar/med ball situps *if you are unable to keep this within 3 min shorten the run/row to 300m or 200m MWOD Mobility vocabulary lesson: SMASH-apply pressure to painfully knotted tissue; FLOSS- move, move ball or limb in every direction through as much range of motion […]
“Always Remembered” Teams of 2: Buy-In: 2001 Meter Row or 2000 meter run 4 rounds: 9 Burpee Chest 2 bar pull ups 11 Bear Complexes (135/95) Cash-Out: 2977 Meter Row or 2 mile run Bear complex = Deadlift hang clean front Squat push press back squat jerk *you should be able to complete 15 push […]
“Team Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds Teams of 2-3. Break up reps as needed.
1 mile Run 30/21 Calorie Row 25 Box Jumps 20 Clean & Jerks (115/80) MWOD: Tricep Smash and stretch Using a racked barbell or foam roller, smash length of tricep. Place the back of upper arm on barbell while standing(or on foam roller while lying on stomach), bend and straighten the elbow as well as rotate […]
AMRAP 15: 70 Double Unders 50’ Walking Lunge 12 Deadlifts (225/155) MWOD – Lunge Hip Distraction: Wrap a band around a post at knee height. Place a leg through the band and pull band high up on the hip. Facing the post, step backwards and kneel into a lunge position. The kneeling knee is the […]