Thursday, July 29th, 2021
Coach led warm up Foam roll WOD For time: Bike 2 miles 50 wall ball (20/14) Row 1 mile 50 wall ball Run 1/2 mile 50 wall ball (*30min cap) Post time to Wodify and whiteboard
Wednesday, July 28th, 2021
Coach led warm up Lacrosse ball mobility WOD Complete as many rounds as possible in 20 minutes of: 30 dumbbell power cleans 20 dips 100 double-unders Women: 35-lb. DBs Men: 50-lb. DBs Post rounds completed to Wodify and whiteboard Cool down Crossover – iron scap (light bands/ slow 8 reps) Tricep smash (pvc or barbell […]
Tuesday, July 27th, 2021
Coach led warm up Alt. Emom for 12 min of: 10/8 cal bike 1:00 min cobra to pigeon to spider man :30 sec bar hang WOD For time: 21 body-weight back squats (mod: 45% of 1rm) 7 rope climbs, 15-ft. rope (mod: 2x from floor) 15 body-weight back squats 5 rope climbs, 15-ft. rope 9 […]
Monday, July 26th, 2021
Coach led warm up Banded floor mobility Strength Emom for 10 min of: Deadlift First two min: 5 reps @55% Next three min: 3 reps @65-70% Last five min: 1 rep @75-80% Rest/ transition 1min then, WOD 3 rounds for time of: 1 min handstand hold 10 burpees 1 min handstand hold 10 burpees over […]