Feb 25, 2025 | WOD
Warm-up / Mobility Review rowing technique + 400m run route. 4-500m Row + 400m run (start on either then switch when runners are back — Dynamic full body stretch + movement prep. Review and warm-up: Wallballs + SA Devil press, and set up for WOD A. WOD A Big...
Feb 24, 2025 | WOD
Warm-up / MobilityBig dynamic joint warm-up / rotations + Glute / Core activations Pre-squat hip openers + squat warm-ups — Review + warm-up: Back squat WOD A5 mins to warm-up, then: Every 3 min x 5 sets: Back squat 8 @ 65% 6 @ 75% 5 @ 80% 4 @ 85-90% 4 @ 85-90%...
Feb 23, 2025 | WOD
Warm-up / Mobility2 rounds: 60-90s Row + Dynamic hip + shoulder rotations Stretch: Overhead + Dip extension Tech: Barbell power clean and push press / push jerk (Alternate warm-up sets w/ a partner), Kipping pull-ups and ring dips + scaling options. Warm-up for WOD A...
