Warm Up Blue Dot Game 3x 20 sec HSH 30 sec Hollow Hold 10 Mission Impossibles 3x 5 Ring Lat Activators 10 ring rows Shoulder Stretch 2 Perfect Stretches Question of The Day Would you rather live in a world where you dance instead of walk or sing instead of talk? Skills / CORE 4 […]
Warm Up 3 Rounds 100 meter run or row 6 MB Thrusters 6 Forward backward lunges (3 each side) 3 Burpees 30 singles PVC SS Bergener W/U 5 Ploughs into Pancake stretch Rig calf stretch Question of The Day Would you rather fight a kangaroo or a badger? Leslie B-Day WOD Buy in: 5 MB […]
Warm Up 500 run or 400 row SPRINT the last 100 meters 3x 5 ring lat act 5 ring rows shoulder stretch 3x 1 negative push up 3x 1 Push up to DD 3x 5 air squats 10 sec bottom of squat hold 20 arm circles 20 Zombie kicks Question of The Day Would you […]
Warm Up 2 x 200 meter row or run 100 meter SPRINT 5 SDHP 5 Russian KB Swings 5 American KB Swings then 6 Ploughs 6 Plank to DD to Shin Tap 2 perfect stretches Question of The Day Would you rather be locked inside an amusement park or a zoo overnight. Base Builder (35 min) […]
Warm Up 400 run or 500 row SPRINT the last 100 meters 3 x Burpee long jump out Lunge back 2 x Spider man Crawl out Zombie back Banded Shoulder Warm Up PVC SS Bergener W/U Question Of The Day Would you rather surf in shark-infested waters or jump free fall with a parachute into […]
Warm Up “Death By” Gym sprints or Cal row 20 Zombie kicks 20 Michael Phelps 2 perfect Stretches Rig calf stretch Choose Run or Row complete at @ 80-90% Question of The Day Would you rather have hands instead of feet or feet instead of hands? WOD 2k row or 1 mile run @ 80-90% […]
Warm Up Deck of Cards (5 min) Hearts = Jumping Jacks Diamond = Skater Lunges Clubs = Shoulder Taps Spade = Burpees 2x 1 negative push up and 2 strict push ups Down Dog to Spiderman 1 plank wheel 20 sec Sampson stretch Rig Calf Stretch Question Of The Day Would you rather sit with a […]
Warm Up Deck of Cards (5 min) Hearts = Jumping Jacks Diamond = Skater Lunges Clubs = Shoulder Taps Spade = Burpees 2x 5 Lat Act 10 sec Ring Hold 20 sec Back Plank PVC SS 20 sec Sampson stretch Rig Calf Stretch Question of The Day Would you rather sit with a resting lion for […]
Warm Up 600 run or row SPRINT every other 100 meters 2 x with empty bar 5 thrusters 5 Push Press 5 front squats PVC SS 3 x 3 Position Squat Cleans High Hang Hang Ground 3 min self stretch Bulldozer ZACH B-Day Birthday Bulldozer!! AMRAP 30 min 5 Squat Cluster 1 Rope Climb 91 […]
Warm up 2 x 100 meter run or row 5 Empty bar DL 5 Push Press 5 Good Mornings 30 Singles If you’re doing Deadlifts do 2-3 building sets of 4 DL to work up to WOD weight. If you’re doing Power Cleans do Bergener W/U with 2-3 building sets of 4 PC to work […]
