Wednesday, July 19, 2017

Warm-Up:
-Stretching
-50 m High Knees
-50 m Butt Kicks
-20 Jumping Squats
-20 Sit-ups
-5 Inch Worm Push Ups

Skill:
6 min. EMOM 5 Turkish Get-Ups
Group Stretch Focus

Conditioning:
For Time:
3 Rounds -
- 600m Run
- 20 Knees to Elbows
- 30 Air Squats

Monday, July 17, 2017

Warm-Up:
-Stretching
-50 m High Knees
-50 m Butt Kicks
-20 Jumping Squats
-20 Sit-ups
-5 Inch Worm Push Ups

Skill:
10 Min. EMOM
5 Deadlifts
5 Hang Power Cleans
5 Shoulder to Overhead

Conditioning:
For Time:
3 Rounds - 
- 400m Run
- 20 Box Jumps
- 20 Wall Ball Shots
- 20 Weighted Walking Lunges

Thursday, July 13, 2017

Warm-Up
Stretch
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Skill:

Tabata Jumping Squats

Conditioning:

For Time:
3 Rounds
- 400m Run
- 21 Kettlebell Swings
- 12 Ring Rows

Monday, July 10, 2017

Warm-Up
Stretch
5 Rounds -
- 100m Run
- 5 Inch Worm Push-Ups
- 10 Mountain Climbers
- 15s Sampson Stretch

Skill:

2 Rounds -
- 1 Min. Double Unders
- 30s Rest
- 1 Min. Weighted Plank Hold (plates)
- 30s Rest

Conditioning:

AMRAP in 12m -

- 200m Run

- 3 BP G2O (45/35)

- 6 BP Sit-Ups

- 9 BP Squats

(BP = Bumper Plate)

Cash Out:

30 Burpees

Thursday, July 6, 2017

Warm Up:
Stretching
Light jog
20 Burpees

Skill:
EMOM 6 min Ascending
DB Manmakers

Conditioning:
For Time:
Run 1 mile
20 Box Jumps
20 Push Ups
20 Sit Ups
20 KB Swings
Run 800 m

Wednesday, July 5, 2017

Warm Up:
Stretching
Light jog
20 Burpees

Strength:
Group Fun

Conditioning:
4 Rounds in 3 min ea. with a 2 minute rest in-between
-250 m row
- 100 singles
-20 KB swings
AMRAP burpees

Monday, July 3, 2017

Please enjoy this family time as we celebrate our country's birth and our FREEDOM!

WOD will resume on Wednesday, July 5, 2017