Tuesday, October 19th, 2021
Coach led warm up Banded mobility (from rig) Pre WOD Core Alt. Every :30 for 6 min of: Plate hold dead bugs Knee ups (from pull-up bar) Super man ext. WOD 3 rounds for time of: 20 front squats (185/125)(mod: 55-60% of 1RM fs) 7 bar muscle-ups (mod: jumping, C2B, reg, or ring pullup + […]
Monday, October 18th, 2021
Coach led warm up Foam roll WOD 3 rounds for time of: 100 double unders (mod: 200 singles, or 2min practice) 50 russian KB swings (70/53) 600/500m row (20min cap) Post time to Wodify and whiteboard
Sunday, October 17th, 2021
We have finished our 12 week cycle so we are now on a break till next cycle which will start in a couple weeks. This next cycle will be a little different and extra fun. Coach Kris will make an announcement soon
Saturday, October 16th, 2021
Coach led active warm up Alt. Every :30 for 8 min of: Hollow to Superman Scap pulls Plank push up (forearm to straight arm plank) Squat reaches Cindy XXX With a partner Complete as much as possible in 20 minutes of: 10 pull-ups (mod: band, or ring rows) 20 push-ups 30 squats 15 pull-ups 30 […]
Friday, October 15th, 2021
Coach led warm up Banded mobility (from floor) Then, 5 min amrap of: 2 wall walk 4 dead lifts 6 hang power clean (Empty bar) WOD 10-9-8-7-6-5-4-3-2-1 reps for time of: Body-weight power cleans (mod: 60% of 1 rep max clean) Strict handstand push-ups (mod: stack, box, hrpu to wall step) *18 min cap Post […]