Sunday’s WOD

By maillard | October 27, 2019 | Comments Off on Sunday’s WOD

10/27 Warm Up 2 Rounds 10 cat cow 10 reverse lunge w/ twist 10 Lying toes to PVC Skill 3 Rounds A. 1 min weighted plank B. 20 Alternating Goblet Step Ups (box set to knee Height) C. 10 Single Arm Press (KB or DB) WOD 21-15-9 Burpee Box Jump (24/20) Russian Swings (70/53) Ring…

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Saturday’s WOD

By maillard | October 26, 2019 | Comments Off on Saturday’s WOD

10/26 L2 Warm Up 2 Rounds 10 straight leg raise 10 1 arm high pull 10 Ring row Skill NONE WOD alt amrap 30 1 partner working at a time 8/10 cal row 20 DB Snatch (50/35) 10 V up 5 Pull Up *1 partner completes a full round before switching L1 Half “Cindy” 10…

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Friday’s WOD

By maillard | October 25, 2019 | Comments Off on Friday’s WOD

10/25 L2 Warm Up 2 Rounds 10 KB Bottom up press 5 inch worm w push up 20s HS Hold Open 20.3 For time: 21 deadlifts, (225/155) 21 handstand push-ups 15 deadlifts, 15 handstand push-ups 9 deadlifts, 9 handstand push-ups 21 deadlifts, (315/205) 50-ft. handstand walk 15 deadlifts, 50-ft. handstand walk 9 deadlifts, 50-ft. handstand…

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Thursday’s Wod

By maillard | October 24, 2019 | Comments Off on Thursday’s Wod

10/24 L2 Warm Up 2 rounds 10 Wall Facing Squat 20s Ankle Banded Distraction (per side) 20 squat thoracic rotation Skill EMOM for 8 Rounds 2 Front Squat 80% of 1RM WOD 6 Rounds for Time 30 Double Unders 10 Thrusters (85/60) 5 Inverted Burpees L1 “Diane” ish 21-15-9 Dead lift 155/95 HSPU

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Tuesday’s WOD

By maillard | October 22, 2019 | Comments Off on Tuesday’s WOD

10/22 L2 Warm Up 2 Rounds 10 inch worms with push up 20 banded good morning 10 Jefferson Curl Skill EMOM for 8 Rounds 4 Alt standing lunges 3 Touch and go Deadlift @ 70% of 1RM WOD 30-20-10 Power Snatch (75/55) HR Push Up L1 “Death By” dead lifts 135/95 start at 2 reps…

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Monday’s WOD

By maillard | October 20, 2019 | Comments Off on Monday’s WOD

10/21 L2 Warm Up 10 Yoga Push Up 10 PVC Reverse Shoulder Extension 10 Ring Rows Skill Kipping pull up progression THEN EMOM for 8 Mins 20s Max Effort C2B (Rest 40s) WOD AMRAP in 14 minutes 20 Cal Row 20 Med Ball Squat Cleans 20 Med Ball Wall Toss Sit Up (20/14) L1 5…

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Sunday’s WOD

By maillard | October 20, 2019 | Comments Off on Sunday’s WOD

10/20 Warm Up 2 rounds 10 reverse lunge w twist 25 ft broad jump 10 KB bottom up press Skill 3 Rounds 12 Squat Palloff press (most challenging band) 5 Straight leg Box Jump (work to a max height) 10 RDL (work to a heavy set of 10 over 3 sets) WOD 10x1min AMRAP (30s…

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