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.

15
Jan

01162019

Cycle 3 Retest Week Warm-up:2′ Pigeon Stretch (each side)then3x:10 Heavy KBS10 Push-ups10 Jumping Squats Strength:Find 1 RM Misfit Snatch Complex(1 Squat Snatch, 1 OHS, 1...
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14
Jan

01152019

Cycle 3 Retest Week Warm-up:1k Row (steady)then3x10 Heavy Wall Balls10 Burpeesthen2′ Frog Stretch Strength:Find 5 RM Back Squat Met-Con:For Time:40 DB Snatch (53/35)30 GHD Sit-ups20...
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13
Jan

01142018

Cycle 3 Retest Week, Day 1 Warm-up:Roll out Quadsthen3 steady rounds:12 Goblet Squats6 Strict Pull-ups3 Wall Walksthen90 Lizard Stretch (each side) Strength:1 RM Clean Complex...
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11
Jan

01122019

Cycle 3, Week 5, Day 5 Warm-up:Roll out Hips & Quadsthen500m Row25 Wall Balls12 Pull-upsthen1′ Downward Dog Stretch Holdthen1′ Seal Stretch Hold Strength:Deadlift 5×3 @...
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