Wednesday, March 9th, 2022
COACH LED WARM UP “The Warm Up” 3 Sets -:15 Jumping Jacks -:15 Air Squats -:15 Spidermen Lunges -:15 Jump Squats 3 Sets -:15 Plank -:15 Superman -:15 Side Plank (L) :15 Side Plank (R) 2 Sets -10 Med Ball Squats -8 Strict Press -6 Burpess Barbell Warm-Up WOD EMOM x 28 Min :45 Max […]
Tuesday, March 8th, 2022
WL Warm Up 3 Sets: :30 Doorway Stretch / Arm 20 Jumping Jacks (Arms across body) 7 Push-up to Down Dog 1 Set: 3 Bench Press (30%) 3 Bench Press (40%) 2 Bench Press (50%) 2 Bench Press (60%) LIFT A 5 Sets For Load: 1 Bench Press (70%) …then 1 Set For Reps: 1:00 […]
Tuesday, March 8th, 2022
Coach led warm up Mini band warm up Then, 3 Sets: 10 Arm Circles Forward 10 Arm Circles Backward :30 Ring Row Hold 10 Crossover Snow Angels (purple bands) WOD AMRAP 12: 5 Front Squats (185/125#)(mod: 55-60% of 1 RM) 10 Pull-ups (mod: banded, or supine ring row) 20 Double Unders (mod: :30 practice, 40 […]
Monday, March 7th, 2022
REMINDER: Those of you who have signed up for the worldwide open make sure to get scores in by 5:00pm on Monday. Those of you singed up for intramural open make sure to get all the challenges done and emailed or posted before Monday night as well. Thank you all Coach led warm up Box […]