LEVEL 1 WOD

Aug 5th, 2014

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Category: LEVEL 1 WOD
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059

WARM UP: 50 M BEAR CRAWL 3 WALL WALKS 2 ROUNDS MOBILITY: SHOULDER SKILLS: KIPPING/ BUTTERFLY PULL UP WOD: 15-12-9-6-3 reps, for time of: PULL UPS HANG POWER CLEANS 135/95 PUSH UPS COOL DOWN: 800 M RUN 50 AB MAT SIT UPS

Aug 4th, 2014

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Category: LEVEL 1 WOD
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058

WARM UP: 400 M RUN 10 BURPEES 10 KNEES 2 ELBOWS 2 ROUNDS MOBILITY: ROLL OUT STRENGTH: 10 MINUTE EMOM 3 PUSH UPS 3 STRICT PRESS (1/2 BW) 3 PUSH PRESS (1/2 BW) WOD: For time: 15 Thrusters, 135/95 Run, 200 m 20 Thrusters, 95/65 Run, 400 m 30 Thrusters, 65/45 Run, 800 m COOL Read more...

Aug 1st, 2014

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Category: LEVEL 1 WOD
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057

WARM UP: 400 M RUN 80 FT LUNGE WALK 10 BURPEES 2 ROUNDS MOBILITY: SQUAT FIX STRENGTH: BACK SQUAT 4 X 8 * BETWEEN ROUNDS DO 20 WEIGHTED STEP UPS (ALT) WOD: PARTNER BADGER 3 rounds for time of: 30 Squat Cleans, 95/65 30 Pull-ups Run, 800 m *1 PARTNER WORKS ALTERNATE AS NEEDED . Read more...

Jul 31st, 2014

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Category: LEVEL 1 WOD
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056

WARM UP: DOUBLE UNDER PRACTICE (10 MINS) THEN: HAMSTRING MOBILITY SKILLS: DEADLIFT STRENGTH: TAKE 15 MINUTES TO ESTABLISH A 1 RM DEADLIFT WOD: HELEN 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups COOL DOWN: SLED SUICIDE FOR TIME

Jul 30th, 2014

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Category: LEVEL 1 WOD
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055

WARM UP: 50 M LATERAL BEAR CRAWL 25 MOUNTAIN CLIMBERS 50 M BEAR CRAWL 25 MOUNTAIN CLIMBER MOBILITY: CALF/ ANKLE WOD: 4 rounds for time of: 400 m Run 25 Knees-to-elbows COOL DOWN: TABATA PLANK HOLD