LEVEL 1 WOD
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Oct 10th, 2014

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Category: LEVEL 1 WOD
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0107

WARM UP: 80 FT CRAB WALK 20 PUSH UPS 2 ROUNDS MOBILITY: UPPER BODY STRENGTH: BENCH PRESS @ 50% 3X10, 70% 3X5 RING DIPS 3X10 WOD: 10,9,8,7,6,5,4,3,2,1 PUSH PRESS 95/65 PULL UPS (CTB) COOL DOWN: 800 M RUN 25 GHD SIT UPS

Oct 9th, 2014

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Category: LEVEL 1 WOD
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0106

WARM UP: LATERAL BEAR CRAWL 50 M 50 MOUNTAIN CLIMBERS 50 FLUTTER KICKS 2 ROUNDS MOBILITY: KEG STRETCH SKILLS: TURKISH GET UPS WOD: 3 ROUNDS FOR TIME RUN 400 M 10 BURPEE BOX JUMPS 24/20 5 TURKISH GET UPS (LEFT ARM) 53/36 10 BURPEE BOX JUMPS 24/20 5 TURKISH GET UPS (RIGHT ARM) 53/36 20 Read more...

Oct 8th, 2014

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Category: LEVEL 1 WOD
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0105

WARM UP: 200 M RUN 15 GOODMORNINGS 80 FT INCH WORM 2 ROUNDS MOBILITY: HAMSTRINGS STRENGTH: DEADLIFT @ 50% 3 X 10, 70% 3 X 5 WOD: 3 rounds for time of: 50 Double Unders 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups COOL DOWN: FARMER WALK 200 M 25 KNEES 2 ELBOWS

Oct 7th, 2014

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Category: LEVEL 1 WOD
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0104

WARM UP: 80 FT BEAR CRAWL 20 AIR SQUATS 2 ROUNDS MOBILITY: SQUAT FIX WOD: “MANION” 7 rounds for time of: Run, 400 m 29 Back Squats, 135/95 COOL DOWN: ROLL OUT / STATIC STRETCH

Oct 6th, 2014

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Category: LEVEL 1 WOD
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103

WARM UP: 200 M RUN 10 BURPEES 3 WALL WALKS 2 ROUNDS MOBILITY: SHOULDER/CHEST STRENGTH: SHOULDER PRESS 2 SETS 50%X8, 75% X 5, 85% X 3, 95% X AMRAP HSPU 3 X MAX REPS UNBROKEN (2 MIN REST) WOD: Complete as many rounds as possible in 15 mins of: Row, 250 m 25 Push-ups COOL Read more...