WOD 03/30/2018

Gymnastics: A) Scapular Circles: 8-10reps x2, rest :30 B) Weighted Pronated Pullup: build to a moderate 5 reps in 10min C) Rope climbs: 3reps x3 every 2:00 WOD: AMRAP 30@70% effort 80 Calorie Row 5 Bar Muscle ups 10 GHD Situps 15 Ring Pushups 20 Squats Mobility: LAX...

WOD 03/29/2018

Strength: A) Back Squat@20×1: 2,2,1,1 every 2:00 building to a moderate single B) SL GHD Hip Extensions@2112: 6-8/L x2, rest :90 C1) Banded Pressdowns@20×2: 12-15reps x2, rest :40 C2) Hammer Curls@30×1: 10-12reps x2, rest :40 Condtitioning: Row: 15min...

WOD 03/28/2018

Gymnastics: A) Scapular Circles: 8-10reps x2, rest :30 B) Arch to hollow kips: 6-8reps x2, rest :30 C) T2B: AMRAP :60 x3, rest 2:00 WOD: EMOM 30@70% effort #1: P. Clean: 1.1.1 @60%, drop from shoudlers each rep #2: Front Rack KB Walking lunge: 10m @25/35# #3: :50 Row...

WOD 03/27/2018

Strength: A) Power Clean: 1rep EMOM 10 building to a moderate set B1) Banded Russian KB Swings: 6-8reps x3, rest :60 B2) Seated DB Press@2012: 6-8reps x3 rest :60 C) Sorenson: :30 x3, rest :60 WOD: Airbike: 15min easy effort..NASAL BREATHING Mobility Monkey Bar of...

WOD 03/26/2018

Strength: A) Push Press+ Push Jerk: 1.2 x5 every 2:00 building to a moderate set B) Side Bridge Rotations: :45/side x2, rest :45 WOD: AMRAP 30 @ 70% effort 3 Strict Pullups 3 T2B 6 Burpee 500m Row :60 Front Leaning rest 12 Pushups 1000m Airbike Mobility Resistance...