Wednesday, December 29th, 2021
Coach led warm up Wall stretches Then, :20 Alternating Reverse Lunge + High Knee Rest :10 :20 Single Unders Rest :10 :20 Walking Lunges Rest :10 :20 Double Unders or Attempts Rest :10 2 rounds of: :20 Overhead Walking Lunges (increase weight each set) Rest :10 :20 Double Unders or Triple Under Attempts Rest :10 […]
Tuesday, December 28th, 2021
Coach led warm up Banded mobility Then, 30 Jumping Jacks 10 Ring Rows 10 Squat Therapy (Use wall) 5 Pull-to-Stands 15 Standing Tuck Jumps 10 Alternating Single-Arm Ring Rows 10 Squat Therapy (Increase difficulty) 20 Air Squats 5 Strict Pull-ups or Ring Rows 20 Reverse Lunges 5 Strict Pull-ups or Ring Rows WOD For Time: […]
Monday, December 27th, 2021
Coach led warm up AMRAP 5: 6 Box Step-Up Overs 1 Wall Walk 6 Alt. Lateral lunge 10 ring rows 6 Toe-Touch + Jump Part B: 1 Set: :20 Work / :10 Rest / Exercise Box Jump Overs (24/20”) Bear Crawl or handstand walk Walking Lunges (45/35#) Pull-ups or chest to bar practice Hang Power […]