WOD 1/16/21
Warm Up: :15 Jumping Jacks :15 Lunge :15 Push ups :15 jump Squats X4 :12 Superman Hold :12 Hollow Hold X4 "From Russia With Love" 30-20-10 DL (M) Wall Balls (M) Pull Ups Ski Cal -FT- Extras: 3x15 Reverse Hyper ...
Warm Up: :15 Jumping Jacks :15 Lunge :15 Push ups :15 jump Squats X4 :12 Superman Hold :12 Hollow Hold X4 "From Russia With Love" 30-20-10 DL (M) Wall Balls (M) Pull Ups Ski Cal -FT- Extras: 3x15 Reverse Hyper ...
Warm Up: Old Man 20 Pass throughs Shoulder Distraction (Video to come) 30 OHS Every :45 x5 Dip Drive+High Pull+PSN+OHS Strength: E2Mx7 SN DL+PSN+SN "Jeremy" 21-15-9 OHS (95.65) Burpees -FT- Extras: 2x20 Read Delt DB Raise Crossover Symmetry ...
Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Sqt X4 Plank Series "Never Say Never Again" OTM 20 mins Alt 10/8 Bike 35 DUs Post WOD Strength: Post WOD: :15 Flutter kicks :15 V-ups :15 Sit ups :15 Rest x4 Extras: 3x15 GHD Sit ups 3x15 Kneeling banded oblique twists ...
Warm Up: Old man :15 Alt High step :15 1-Leg V-Ups :15 Air Squat :15 Push Ups x4 Strength: :15 Support Hold (no tuck) :15 Rest :15 Hollow Rock :15 Rest :15 Candlestick to standing:15 Rest x3 "Moonraker" 500m Ski 40 Lunges 30 Push Press (L-M) 3RFT Extras: 25 Ring Rows :30 HS Hold X3 Crossover Symmetry ...
Warm Up: :15 Lat Bar Jumps :15 DL :15 FSQ :15 Burpees X4 :10 Seated L-Sit Pulses :10 Superman Hold x4 Strength: Every :90 x6 CL Pull+PCL+CL "License to Kill" 500m Row 21 PCL (M) 500m Row 15 PCL (M-H) 500m Row 9 PCL (H) -FT Extras: 4x25 RBKBs 3x15 Reverse Hyper ...
Warm Up: :60 Child pose :15 Down dog :15 Burpees :15 Hollow Rock :15 Band Bicep Curls x4 Strength: :15 Active Hollow Hang :15 Rest :15 Beat/Kip Swings :15 Rest :15 Neg Pull up/Bar MU:15 Rest x3 "Dr. No" 5 Pull Ups 5 T2B 5 Burpees 15 ASQ 12min AMRAP Extras: 1x100 Banded Face Pulls Crossover Symmetry ...
Warm Up: :15 Jumping Jacks :15 Lunge :15 Push ups :15 Flutter Kicks X4 :12 Superman Hold :12 Hollow Hold X4 “James & The Giant Peach” 50-40-30-20-10 AKBS Box Jumps Cal Row -FT- Extras: OTM-10min 12 Wall Balls ...
Warm Up: Upper Body band/rig stretch :20 Bike :20 1-Leg V Ups Strength: 4 T2B Every :15 x16 "Stuart Little" OTM-16min-ALT 3 MUs 3 Shoot throughs 10 Pistols 8/6 Bike Cals Extras: 4x10 DB Skull Crushers 2x20 Rear Delt DB Raise Crossover Symmetry ...
Warm Up: :15 Single Unders :15 ASQ :15 Flutter kicks :15 Goblet Lunge X4 :12 Superman Hold :12 Hollow Hold X4 Strength: E2M x7 3 DL+2 HPCL+3 FSQ "Iron Giant" 5 Split KB DL 5 1 arm KB Clean (R side then Left side) 15 DUs 10 min amrap *1 Dball OTM Extras: 6x100’ bear hug dball carry ...
Warm Up: :60 Child pose :15 Down dog :15 Burpees :15 Hollow Rock :15 Band Bicep Curls x4 Strength: :15 Active Hollow Hang :15 Rest :15 Beat/Kip Swings :15 Rest :15 Chin Over Bar Hold :15 Rest x3 "Rock-a-Doodle" 250m Ski 12 Tuck Ups 16 Commando rows (H) 4RFT Extras: 3x12 Lat Pulldown 4x20 DB Alt OH Press Crossover Symmetry ...
Due to COVID-19 we are currently holding capped classes. Classes are capped at 15 members per class. This will be our practice until further notice.You’ll need to sign up through Zen Planner which you can do by clicking RIGHT HERE. No Shows are charged $10. You can also go to our Member Area page
To Members:
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When the workout concludes: