WOD: For Time: 50/35 Calorie Row 800 Meter Run 30 Power Snatches (115/80) 800 Meter Run 5 Rope Climbs or 50 Pull-ups PureFit: For Time: 20 Calorie Row 400 Meter Row/ Run 20 SDLHP 400 Meter Row/Run 10 Burpees MWOD: PreWOD:  Banded IR Shoulder Distraction – this can be done before WOD to bias shoulder into better […]

WOD: “Mani-Pedi”  On the 2:00 x 7 Sets: 36 Double Unders 9 Toes to Bar 3 Power Cleans PureFit: On the 2:00 x 7 Sets: 36 Single Unders 9 KBS 7 Ring Rows MWOD: Pre WOD:  Banded ankle dorsiflexion and plantar flexion – this will improve ankle mobility for squatting and jump rope.  Place a medium band around the […]

Rest Day. Mobility at 5:30am and Open Gym at 5:30pm

WOD: Push Press  Build to Heavy Set of 5 3 Rounds For Time: 400m Run 25 Wallballs (20/14) 20 1-Arm Dumbbell Hang Clean and Jerks (50/35) PureFit: Push Press  KB or DB Sets of 3×5 3 Rounds For Time: 200m Run or Row 15 Wallballs (20/14) 10 dumbbell hang clean and jerk MWOD Pre WOD:  Anterior Hip […]

WOD: 50-40-30-20-10:  Sit-Ups 25-20-15-10-5: Calorie Bike or Row 10-8-6-4-2: Deadlifts (275/185) PureFit: 18-15-12-9:  Med Ball Sit-Ups 15-12-9-6: Calorie Bike or Row 12-9-6-3: KB or DB Deadlifts MWOD: Pre WOD: 20 supermans,  SLOW and controlled Post WOD:  Hamstring recovery with lacrosse ball – Place a lacrosse ball on a plyo box.  You are going to smash […]