LEVEL 1 WOD

Nov 21st, 2014

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Category: LEVEL 1 WOD
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0137

WARM UP: 250 M ROW 200 M OVERHEAD PLATE CARRY 2 ROUNDS MOBILITY: SHOULDER/ROLL OUT STRENGTH: BENCH PRESS 5X5 * BETWEEN SETS DO 20 TRICEP BAND PRESS DOWNS WOD: 5 ROUNDS FOR TIME 25 PUSH PRESS 95/65 50 DOUBLE UNDERS COOL DOWN: 800 M RUN STATIC STRETCH

Nov 20th, 2014

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Category: LEVEL 1 WOD
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0136

WARM UP: 200 M RUN 10 WALL BALLS 10 GOODMORNINGS 2 ROUNDS MOBILITY: SQUAT FIX SKILLS: HANG POWER CLEAN STRENGTH: EMOM 6 MINUTES @95/65 2 DEADLIFT 2 HANG POWER CLEANS 2 FRONT SQUATS WOD: 14,12,10,8,6,4,2 DUMBELL SNATCHES 45/25 BOX JUMPS 24/20 COOL DOWN: 50 M SLED SPRINT 90/50

Nov 19th, 2014

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Category: LEVEL 1 WOD
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0135

WARM UP: DOUBLE UNDER PRACTICE (10 MINS) OR 200 DOUBLE UNDERS MOBILITY: ANKLE/CALF/HAMSTRING SKILLS: L-SIT PROGRESSION WOD: For Time: 400 m Run 50 Flutter Kicks 400 m Run 40 Sit-up (abmat)s 400 m Run 30 Back Extensions 400 m Run 20 Toes-to-Bars COOL DOWN: STATIC STRETCH/ ROLL OUT

Nov 18th, 2014

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Category: LEVEL 1 WOD
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0134

WARM UP: 50 M BEAR CRAWL HANDSTAND HOLD (30 sec) 15 KNEES TO ELBOWS 2 ROUNDS MOBILITY: SHOULDER / CHEST STRENGTH: PUSH PRESS 5X3 * BETWEEN SETS DO 1 WALL WALK WOD: 5 ROUNDS FOR TIME 1 MIN PLANK HOLD 25 PUSH UPS COOL DOWN: 800 M RUN STATIC STRETCH

Nov 17th, 2014

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Category: LEVEL 1 WOD
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0133

WARM UP: ROLL OUT 5( MINS) THEN 200 M RUN 50 MOUNTAINS CLIMBERS 50 FLUTTER KICKS 2 ROUNDS MOBILITY: KEG STRETCH/SQUAT FIX STRENGTH: EMOM 6 MINUTES 6 FRONT RACK LUNGES (ALT) 95/65 WOD: 5 rounds for time of: 5 Deadlifts, 275/185 25 AbMat Sit-ups COOL DOWN: MOBILITY DRILLS ROLL OUT