Mar 31, 2016 | WOD
WARMUP/MOBILITY 10 mins dynamic lower and upper body — 7-8 mins to warmup C&J and pullups for WOD A *Start WOD A by 20 mins into class WOD A Weighted Supinated Chinup x 3 2 Power Cleans + 2 Push Jerks Perform both Power Cleans, followed by both Jerks Power...
Mar 30, 2016 | WOD
WARMUP/MOBILITY (10 mins) 1 min on / 20 secs of @ easy pace x 2 rounds: Assault Bike Skipping Sled Push (jog or walk) Row *Get into groups of 4 and have one person start on each station — 3-5 mins stretch calves and hip flexors WOD A Running Intervals 400m Run...
Mar 29, 2016 | WOD
WARMUP *If you arrive early for class do some dynamic hip and shoulder openers (10 mins max) With a light bar or weighted PVC, 2 Rounds: 5 Snatch Grip Deadlifts 5 Snatch High-Pulls 5 Power Snatch 10 Alt. OH Lunges 15 Back Squats WOD A Back Squat x 10 12 mins to...
