Friday, April 23rd, 2021
Coach led warm up Lacrosse ball mobility WOD Complete as many rounds as possible in 18 minutes of: 1.6k/1600m bike 20 box jumps (24/20) 10 handstand push-ups (mod: stack, HRPU to wall step up) Post rounds and reps completed to Wodify and whiteboard Post wod core 3 rounds NFT of: 20 alt. Toe touch 15 […]
Thursday, April 22nd, 2021
Coach led warm up Foam roll WOD 4 rounds, each for time of: 1,000-meter row Rest 2 min between efforts. Post times for each round to Wodify and whiteboard
Wednesday, April 21st, 2021
Coach led warm up Banded mobility Strength Push press 10-20-30 reps Back squats 10-20-30 reps Deadlift 10-20-30 reps Post totals for each to Wodify and whiteboard
Tuesday, April 20th, 2021
Coach led warm up 3 steady rounds of: 10 band pull aparts + 10 band pass throughs 10 pike to cobra :30 sec kip swings :30 sec plank hold WOD 4 x 6 minute rounds ea. For time of: 100 double unders (mod: 1:30 practice) 15 toes to bar (mod: knees to chest, leg lifts, […]
Monday, April 19th, 2021
Coach led warm up PVC warm up and stretches WOD Rowing Matt 16 3 rounds For time of: 16 deadlifts (275/195) 16 hang power cleans (185/125) 16 push presses (135/95) Row 800 meters *use one bar and load/de-load (25mn cap) Post time to Wodify and whiteboard