Search

March 29th WOD


Pre Game-

10 Min Emom

Even Minute- 12-15 Box Jump Overs

Odd Minute- 8-12 T2B (K2 Chest)

Conditioning:

Don't Drop the Baby!

2 rounds for time

50 Wall Balls (20/14)

50 Med Ball Strict Presses

50 Med Ball Cleans

50 Med Ball Sit Ups (against wall)

800 m Med Ball run

*EVERY TIME THE BABY (Med Ball) DROPS= 5 BURPEE PENALTY!

Cannot rest ball on ground only the shoulder. Only time ball can rest on hip is during sit ups


28 views0 comments

Recent Posts

See All

Monday March 8th WOD

Warm up: 2 Rounds: 5 Dislocates 10 Banded Pull downs 10 Scap Retractions 10 Hollow Body Swings 10 Shoulder Taps 5 Swimmers Strength: Shoulder Press 3x10 @ 70 % DB FLY 3 x 10 Conditioning: 4 x 3 min AM

Friday March 5th WOD

Strength: Overhead squat 5-5-5 Snatch balance 3-3-3 Conditioning: 12 Min Amrap 2-4-6-8-10-12-14-16-18…….. Thruster 95/65 KBS Push Ups

Thursday March 4th WOD

warm up: Arm circles x 10 Single Arm Circle x 10 Seal Claps x 10 Seal Claps palms down x 10 Alt shoulder rotations x 10 90 Degree Pull out x 10 Standing Scap Retracions x 10 Dislocates x 10 Strength:

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS