WOD 3 Rounds: 400m run 50 Air Squats 15 Power Cleans (95/65)(135/95) Mobility WOD: Overhead distraction- hook band on pull up bar. Punch arm through the other end of the band and hook strap around elbow. Step forward to create tension. Keeping core tight, rib cage down and shoulder externally rotated, latch hand onto outside […]

AMRAP 3 21 Overhead Squats (65/45)(75/55)(95/65) 21 Burpees Max Double unders Rest 3:00 AMRAP 3 18 Overhead Squats (75/55)(95/65)(115/80) 18 Burpees Max Push-ups Rest 3:00 AMRAP 3 15 Overhead Squats (95/65)(115/80)(135/95) 15 Burpees Max Double unders Rest 3:00 AMRAP 3 12 Overhead Squats (115/80)(135/95)(155/105) 12 Burpees Max Push-ups Mobility WOD:  These exercises are a primer […]

open gym 5:30 a.m. mobility with open gym 5:30 p.m.

WOD Deadlift Build to Heavy Set of 5 followed by… Teams of 3: On the Minute x 12 (4 Rounds) 10 Deadlifts @ 50% of max up to (225/155) 20 Sit-Ups Max Burpees Mobility WOD: Hamstring lockouts- wrap light band around foot. While lying on back,squeeze quad and lock out knee. Internally then externally rotate […]

WOD “Fight Gone Bad” 3 Rounds of 1:00 at Each Station: Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest Mobility WOD Anterior Ankle Distraction-best done before the wod.  Place band around rack at floor level. Wrap band around ankle.  Step forward to create tension. Kneel down […]