Group Warm-up Line Drills 15 Air Squats Daily WoD ROW FOR TIME For Time in teams of 2 or 3 Break up the rowing as…
Technique Review Rope Climbs / Sled pulls Group Warm-up Set up bars and warm up movements Daily WoD 190514 50 DUs a/b) x3 Singles 20’…
Group Warm-up Line drills Strength PROWLER PUSH FOR TIME Prowler Push to back curb and back for time (65/45) a) 55/35 b) 45/25 Note: This…
Group: Burgener Power Clean MOB: Wrists and Shoulders Strength: Warm up lifts WoD: 20’ AMRAP “Open WoD 11.5” 5 Power cleans (145/100) a) 115/80 b)…
Group Warm-up Warm up movements Daily WoD TEAM WHITTEN In teams of 1, 2 or 3 complete the following Five rounds for time of: 45′…
Review KB Snatch Strength 15′ to find your 2RM Push Jerk Daily WoD AMRAP 14: SKI / KB SNATCH / RING DIP 10/8 cal AAB…
Group Warm-up 3 in 3 Air Squats In place Lunges Jumping Jacks Daily WoD 3 RFT: 20 double unders a/b) 60 Singles 30 walking lunge…
Group Warm-up 4 NFT: @ 70% Effort 100m jog around building 10 KB deadlifts (light) 10m walking lunge Review Bench Press Strength 3RM BENCH PRESS…
Group Warm-up Line Drills Strength DEADLIFT: 3X3 @ 80% 15′ To complete 3 x3 @ 80% 1RM Deadlift Daily WoD CHRISTINE Three rounds for time…
Group Warm-up 3 in 3 Jumping Jacks Air Squats Sit-ups (into Deck Squat to Jumping Jack) Strength FRONT SQUAT: 3X3 @ 70% OF 1RM 15′…