Daily WOD

Suggested Warm Up

  • General
    • Row 50 Calories
  • Dynamic flexibility
    • Up Dog/ Down Dog 15 reps
    • Reach and roll 15 reps
    • Hanging Turtle/ Giraffe 10 reps w/ 3 sec hold
    • Hanging Strict Hollow/ Superman  10 reps
    • Banded Good morning 15 Reps
  • Specific Movement Prep
    • Dynamic Kipping 10 reps
    • Dynamic Knee ups or Straight leg L kip 10 reps
    • 5 Push Press (with lighter DB) each arm x 2
    • Clean Progression from the Hang
      • Dip- shrug x5 each arm
      • Dip- shrug -high pull x5 each arm
      • Dip- shrug- high -pull turn over x 5 each arm
    • 5 Push Jerk each arm

 

February 24, 2018

Saturday 02.24.2018 Open Wod 18.1

Suggested Warm Up General Row 50 Calories Dynamic flexibility Up […]
February 23, 2018

Friday 02.23.2018

February 22, 2018

Thursday 02.22.2018

3-2-1-Go…
February 21, 2018

Wednesday 02.21.2018

Today serves as the first retest of our January 2nd […]