Workout of the Day
15 Kneeling Banded Hip Ext
Banded Side Steps (1 Lap each direction)
1 Lap Skiers Jump Lunges
3 Power Cleans
*1 sec pause below knee and in receiving position
2 Mins Work - 1 Min Rest
AMRAP Wall Balls w/ Time Remaining
Warm Up: Shoulder Mobility Hollow Lat Pull-Downs Scap Push/Pull Ups Burgener Warm Up WOD: In Partners 10 RFT...
Warm Up: High Knees, Butt Kicks, Broad Jumps Inchworms to Side Plank Reach, Tin Soldiers Deadbugs Strength: 4 Sets 7...
Warm Up: 400 m Run Ankle Mobility/KB Calf Smash Cone Drills Skill: Pistols (add weight if ROM/balance is good) Rope...
Warm Up: Coaches Call Partner MB Drills Shoulder Stability Drills Skill: Kipping Ring Dips Kipping HSPU WOD: 12 min...
Warm Up: Active Mobility Bosu Squat/Balance Drills Strength: Back Squat 5-3-4-2-3-1 *30 sec Hollow Rock Btwn...
Warm Up: Active Mobility Core Activation Drills Strength: 5 Sets 10 See-Saw DB Bench Press 5-10 Strict Hanging Leg...
Warm Up: Coaches Call WOD: "Loredo" 6 RFT 24 Air Squats 24 Push-Ups 24 Lunges 400 m Run 35 min Cap
Warm Up: Active Mobility Shoulder Stability Drills Hollow/Arch Snaps and Rocks Skill: Ring Inversions Skin the...
Warm Up: Jog Block Ladder Drills Bird Dogs Dead Bugs Fire Hydrants Strength: 1 min Stations, 3 Rounds w/ 1 min Rest...
Warm Up: Active Mobility Junk Yard Dog Burgener Warm Up Strength: 4x4 Snatch Pull 2x4 Snatch Balance WOD: 15...
Warm Up: PVC Mobility Man Overboard w/ Bike *Ball Slams *Rope Waves *Opposite Knee/Elbow Plank Tuck *Sprawls *Split...
11/27/17 Warm Up: Active mobility WOD: 50-40-30-20-10 Wall Ball Box or Bench Dips 300m Row after each set
11/25/17 Warm Up: Partner 100m Walking Lunges share MB 50 Partner Wall Ball WOD: Partner Chipper For Time 50 DB...
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