Workout of the day

Coach warm up: crossover symmetry (plyometric phase) WOD: “Death by” Jumping pull up (at full reach bar should sit mid forearm)and Alt db/kb snatch (35/20) cool down: 2 rounds10 GHD sit up10 back ext ( slow and controlled roll to ext and back down)  

WOD: for timeRun 800m50 squats 50 push upsRun 1200m 50 squats50 push upsRun 1600m50 squats 50 push ups cool down: foam roller  

Here is an opportunity to work on rowing skills and muscle-up transitions if you do not have a muscle-up! Strength: OTM for 10 min5 OHS (50% of 1rm)20m broad jump (from rack to wall and back) WOD 4 rounds of: 3 minutes of rowing1 minute of muscle-ups (calories rowed and muscle-up reps are score) Cool Down: […]

Here is an opportunity to work on rowing skills and muscle-up transitions if you do not have a muscle-up! Strength: OTM for 10 min5 OHS (50% of 1rm)20m broad jump (from rack to wall and back) WOD 4 rounds of: 3 minutes of rowing1 minute of muscle-ups (calories rowed and muscle-up reps are score) Cool Down: […]

Fun workout for Tuesday! ENJOY!!! Don’t forget your rope if you like your own! Endurance: 8 rounds with partner (one partner push sled while other does hammer on tire)100m sled push (sled weight)20 hammer 4 rounds of: 2 minutes of double unders/triple-unders2 minutes of burpees Cool Down: lacrosse ball mobility