Warm Up: :15 Squat hold :15 KB SDLHP :15 Lunge :15 Inch work in place X4 :12 Superman :12 Hollow hold x4 "Adrift" Row intervals (descending) 750m Row 3min Rest 500m Row 2min Rest 250m Row 1min Rest X2 *Goal is to match or beat first round splits POST WOD: OTM-5min 2-3 Dragon Flags, Slow as possible Extras: Mobility ...
Warm Up: 30/20/30 Banded Pull aparts OTM-4min Dip Drive+Hip pull+HHPSN+OHS+SN Bal Strength: E:90 x10 2 HSN "Divergent" 8 PSN (L-M) 8 T2B 8 Cal Ski 8min AMRAP Extras: 8 DBL DB Upright row 8 DBL DB Curls 8 DBL DB Presses 8 DBL DB HPCL/J :90 rest x2 ...
Warm Up: Old man 10 Leg swings each side 5 cal bike 5 Good mornings 5 BSQ 4 1-leg V-Ups 6min AMRAP Strength: 5x3 BSQ 15min "The Fault In Our Stars" Death by…. Odd:DL(L-M) Even: 5/3 Bike *Bike stays the same. ** when you’re out, you still bike until the whole class in done Extras: 3x15 GHD Sit ups 3x15 Reverse Hyper ...
Warm Up: Mob: Super D Shoulder Banded hip distraction :15 Single Unders :15 ASQ :15 Reaching Spiderman :15 Push Up x4 "Baby Barbara" 20 Pull Ups 30 Push Ups 40 Sit ups 50 ASQ 3min Rest 3 Rounds ***** Extras: Every :30 x10 1 Wall Walk Crossover Symmetry ...
Warm Up: Old man :15 Jumping Jacks :15 DB High pull (1arm) :15 Push ups :15 ASQ X4 “The Gruffalo” Buy-In 2k Row 10 DB SN (M) 10 Step ups 10 Goblet Squat(M) 7RFT ...
https://www.youtube.com/watch?v=ZBg8uus9rhQ&feature=youtu.be Warm Up: :20 Single Unders :20 Bird Dogs :20 Inch worms (w/push up) X4 Banded Pull aparts "Where The Wild Things Are" 30 DUs 15 Ring Row/Body Row 10 Push Ups 15min AMRAP Post WOD: Post WOD: Plate Partials 30-30-30 x1 Extras: Goat Work:5 min of anything Mobility: 5min of upper body ...
Warm Up: :60 Pigeon R :60 Pigeon L Old man OTM-4mins 3 DL+ 3 HPCL+3 FSQ Strength: OTM-20min 1 CL Post WOD: Post WOD: 1x100 Banded Good Morning Extras: 3x15 Reverse Hyper ...
https://www.youtube.com/watch?v=uJe1OJD3_qI Warm Up: 2o Lateral Bar Jumps 10 Goblet Curtsey Squats 10 2h/1KB Press 10 Squats 6min Banded Pull aparts "Snow Day" :15 RKBs (H) :45 Rest :15 Thruster (L-M) :45 Rest :15 Burpee :45 Rest 5 Rounds Post WOD: Post WOD: 2x20 Rear Delt DB Raise 1x100 Banded Face pull Extras: Goat Work:Tabata of cardio Mobility: 5min of total body ...
https://www.youtube.com/watch?v=k4MQFlU47i4 Warm Up: :20 ASQ :20 Banded Face Pulls :20 Ski x4 "The Rainbow Fish" 15 Wall Ball 150m Ski 5 Pull ups 5min AMRAP Rest 3min x4 Post WOD: Post WOD: Gun show 2:00/1:00x2 Extras: Goat Work:5 min of Weightlifting Mobility: 5min of upper body ...
https://www.youtube.com/watch?v=HcyZi0DBo3E&feature=youtu.be Warm Up: 150m Row 10 Jumps over rower 10 lunges 6 1-leg v-ups "The Giving Tree" 250m Row 50 Box Jumps 250m Row 40 RKBS (M) 250m Row 30 Burpees over rower 250m Row 20 T2B 250m Row 10 Shoot throughs -FT- Post WOD: Post WOD: 1x100 1-leg glute bridge (weighted w/KB) Extras: Goat Work:5 min of Gymnastics Mobility: 5min of Lower body ...