Day

April 3, 2018

WOD 4/4

Warm-up Strength Weighted Pull-ups (8RM) Strict! Metcon High intensity Recovery Metcon (AMRAP – Reps) AMRAP 7 3-6-9-12-15-etc. cal Row TTB Beginner AMRAP 7 2-4-6-8-10-etc. cal...
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WOD 4/2

Warm-up Heart racer 2 rds: 15 Banded Squats 15 Banded Hip Hinges 15 each Banded Ankle Dorsiflexions 5 Broad Jumps Metcon Moderate intensity Morrison (Time)...
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WOD 4/1

Warm-up Coach’s choice Metcon Active recovery Metcon (Time) 2 RFT with a partner: 100 Alternating Step Overs 24/20″ (25 per leg per person) 1000m Row...
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WOD 3/31

Warm-up Strength Weighted Pull-ups (3×3 climbing) Banded if necessary. Strict! Metcon Moderate intensity Metcon (Time) FT: 30 Wall Balls 20/14# 5 Rope Climbs 25 Wall...
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3/29

Warm-up Heart racer 2 rds: 30 sec Table Top Hold 30 sec Hang 10 each direction Leg Swings 10 Scap Pushups 10 each Pushup Shoulder...
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