Todays WOD

03/26/19: Tuesday

Warmup

6 Min AMRAP: 1 Burpee 5 Air Squats 2 Burpees 5 Air Squats 3 Burpees 5 Air Squats 4 Burpees 5 Air Squats... ...and so on

Mobility

Instructor’s Choice

Skill

Review and Practice all movements from

Archived WODs

03.24.19

Warmup 6 Min AMRAP: 1 Burpee 5 Air Squats 2 Burpees 5 Air Squats 3 Burpees 5 Air Squats 4 Burpees 5 Air Squats… …and so on Mobility Instructor’s Choice Skill Review and Practice all movements from Metcon Metcon “Christina” On January 8th, 2011 in Tucson Arizona, during an open meeting held by U.S. Representative […]

Read More…

03.23.19

Warmup 4 Rounds With an empty Bar 20 Walking Lunges 10 Scorpion Stretches (5/side) 8 Deadlifts 8 Hang Power Cleans 8 Front Squats Mobility 20 Band Pull-aparts 2 min to work a Lax ball up and down the Ridge of each Scapula 90 sec per side Lax ball side shoulder opener 1 min Bully Stretch […]

Read More…

03.22.19

Warmup 3 Rounds 30 Double Unders or 60 Singles 8 Walking Lunges 8 Air Squats 30 Double Unders or 60 Singles 8 Push-ups 8 Pull-ups or Ring Rows Mobility Everyone needs 2 mini bands – 1 strong for lower body one lighter for shoulders. 10 Mini Band Lateral Toe Taps/Side 10 Mini Band reverse Toe […]

Read More…

03.21.19

Warmup Alternating with a partner for 6 min. 5 Squat Thrusts 7 Unloaded Bar Thrusters 9 Lateral Jumps over bar Mobility Joint Mobility/Group Stretch x 6 min Skill Review all of the movements from the Metcon. Then spend 5-6 min warming up the movements and selecting appropriate loads etc. Metcon EMOMx30 Minute 1: 30 Sec […]

Read More…

03.20.19

Warmup/Mobility 1 min of DU’s 1 min Spiderman L 1 min of DU’s 1 min of Spiderman R 1 min of Easy Squat Thrusts 1 min Pigeon L 1 min of Easy Squat Thrusts 1 min Pigeon R 1 min of Alternating Step Ups 1 min Couch Stretch L 1 min of Alternating Step Ups […]

Read More…