WOD 3 x 5:00 AMRAP: 200m Run or 50 Toe Taps to object 14 Ground to Overhead (use plate, KB/DB, rock, bag of sugar, etc.) 10 Squat Jumps *90 second rest between AMRAP’s MOBILITY: PreWOD:  Run/Jump Prep:  10 jumps+10 jumping lunges+10 mountain climbers  x2 PostWOD:  Calf Flexion Gapping: using a lacrosse ball, place ball behind the inside of […]

AMRAP x 15 5 Deck Squats 10 Push-Ups 15 Double Unders or 30 Singles MOBILITY PreWOD:  Calf/Achilles Stretch, 45 sec per leg PostWOD:  Bone Saw Calf Smash:  With a foam roller, kneel and place your shin on roller, keep foot neutral, support weight with upper body, bring your opposite leg up and place your other shin […]

Rest Day! or 5  400m runs with a minute rest between runs

10 RDS FOR TIME: 10 Pull-ups or DB/KB Rows 10 Mountain Climbers Odd Objects: Rock, Bag of Sugar or Flour, Cinder Block MOBILITY:  Posterior shoulder smash with lacrosse ball – Lying on your back, place lacrosse ball on the posterior deltoid. Roll towards the affected shoulder to almost 90 degrees, putting pressure on the ball.  Place shoulder […]

EMOM x 14 Odd: 20 KBS Even: 12 Burpees Odd Object version -milk jug -bag of beans/rice -cinderblock or heavy rock MOBILITY:  Couch Stretch: 45 seconds on each leg.  This can be done before and after the WOD. 6:00am Click Here for link 8:30am Click Here for link 5:00pm Click Here for link