Category: wod

Thursday, September 18, 2016

A: Warm Up 6 minute AMRAP 10 Burpees 10 Hollow Rocks 50 ft. Broad Jump B: Mobility/Prep Band Stretches Review movements and establish weight/standard C1: RADD Barbell Clean Pulls 6×1 D: Met Con In 10 minutes complete 30 Kettlebell Swings (53/35) 800 Meter Sprint 30 Kettlebell Swings


Wednesday, September 17, 2016

A: Warm Up 6 minute AMRAP 10 Burpees 10 Hollow Rocks 50 ft. Broad Jump B: Mobility/Prep Band Stretches Review movements and establish weight/standard C1: RADD Barbell Clean Pulls 6×1 D: Met Con In 10 minutes complete 30 Kettlebell Swings (53/35) 800 Meter Sprint 30 Kettlebell Swings


Thursday, September 16, 2016

A: Practice 3 minute Dynamic Drills Spend 10 minutes working on Kipping Swings B: Mobility/Prep Band Stretches Review movements and establish weight/standard C3: Intervals EMOM 8 minutes Even: 10/8 Cal Row Odd: 10 Chest to Bar Pull Ups D: Met Con In 10 minutes complete 20 Burpees 20 HSPU 15 Burpees 15 HSPU 10 Burpees …
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Thursday, September 15, 2016

A: Practice 3 minute Dynamic Drills Spend 10 minutes working on Kipping Swings B: Mobility/Prep Band Stretches Review movements and establish weight/standard C3: Intervals EMOM 8 minutes Even: 10/8 Cal Row Odd: 10 Chest to Bar Pull Ups D: Met Con In 10 minutes complete 20 Burpees 20 HSPU 15 Burpees 15 HSPU 10 Burpees …
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Wednesday, September 14, 2016

A: Warm Up 6 minute AMRAP 10 Burpees 10 Hollow Rocks 50 ft. Broad Jump B: Mobility/Prep Band Stretches Review movements and establish weight/standard C1: RADD Barbell Clean Pulls 6×1 D: Met Con In 10 minutes complete 30 Kettlebell Swings (53/35) 800 Meter Sprint 30 Kettlebell Swings


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