30 October 2017

Oct 30, 2017 | W.O.D.

10/30/2017-Mobility2-3 min foam roll1 min couch1 min pigeon-WarmupEmom X 9Min 1: 40 secs run/bike/row/jump ropeMin 2: 12 alternating goblet lateral lungesMin 3: 12 plate ground to OH 25/15-Strength:Every 3 mins For 15 mins (5 sets)5 back squats @90% of...

27 October 2017

Oct 27, 2017 | W.O.D.

10/27/2017-Mobility2-3 min foam roll1 min couch1 min lizard-WarmupEMOM X 9Min 1: 40 secs jump rope/run/bike/rowMin 2: 10 goblet squats with 2 second pause in bottomMin 3: 15 Russian KBS (squeeze glutes)-Strength20 Mins to find a 5RM back squat-Conditioning3 rounds:10...

25 October 2017

Oct 25, 2017 | W.O.D.

10/25/2017-Mobility2-3 min foam roll1 min pigeon1 min lats-WarmupEMOM X 9:Min 1: 40 secs run/bike/ski/rowMin 2: 7 yoga push-upsMin 3: 14 air squats-Strength15 Mins to find 1RM push press-Conditioning27-21-15-9Thrusters 95/6550 double unders after each set-Cooldown200M...

24 October 2017

Oct 24, 2017 | W.O.D.

10/24/2017-Mobility2-3 Mins foam roll1 min chest1 min hamstrings1 min calves-WarmupEMOM X 9Min 1: 40 secs run/row/bikeMin 2: 14 alternating jumping lungesMin 3: 7 burpees-ConditioningFor time:1000M row30 CTB pull-ups800M run30 toes to bar-Cooldown200M WalkRepeat...

23 October 2017

Oct 23, 2017 | W.O.D.

10/23/2017-Mobility2-3 Mins foam roll1 min benched shoulders1 min couch-WarmupEMOM X 9Min 1: 20-30 double unders or 45 secs of double under practiceMin 2: 10 banded face pulls with shoulder rotationMin 3: 10 empty bar OHS-Strength15 Mins to find 1RM...