WOD

Our WOD’s are prepared daily with multiple ways to modify every movement. We start class with a warm-up that will prepare each athlete for the class. Then we will develop a Strength and/or Skill, followed by the heart pumping metabolic conditioning (MetCon) workout. The class will then cool down and stretch to finish the class.

20
May

05212019

Warm-upBarbell Snatch Complex Warm-up:Empty Bar, 5 Reps of Each Muscle Snatch Overhead Squat Behind the Neck Snatch Grip Press Snatch Balance Power Position Squat Snatch  StrengthPause Hang Position Snatch Warm-up 4×3...
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19
May

05202019

Warm-up4-Way Banded Glute Activation (cones around mats for approximately 20 Steps in Each Direction) then,2 Steady Rounds: 10 Pause OHS w/ Empty Bar 10 Empty Bar Strict Press 10...
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17
May

05182019

Warm-up5 Rounds “Cindy”5 Pull-ups10 Push-ups15 Air Squatsthen,400m Run StrengthStrict Press 2×10 then,1 Rep every :90 for 12 Minutes AHAP Met-ConHero WOD “THE 31”In honor of THE...
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16
May

05172019

Warm-up400m Run then,12-10-8Ring Rows Jump Squats w/ Empty Bar Glute Bridges w/ both legs  StrengthBack Squat 4×4 @ 80%  Met-Con4 Rounds 8 Power Snatch (115/75#) 200m Run 6 Strict Pull-ups 200m Run Extra15...
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