Air Force

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Dips (Rings, Box, Parallettes) WOD: Conditioning 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squat Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute…

Ring the Bell

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Double Unders 10 min EMOM Add 5 reps each minute WOD: Conditioning 30 Slam Balls -then- 3 RFT 25 Kettlebell Swings (24/16kg) 50 Sit UPS -then- 30 Slam Balls Finish: Midline 30 Windmills[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="207" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]

Up Hill

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Front Squat 3 x 3 WOD: Conditioning 15 min AMRAP 1-2-3-4-5-6-7-8-9... Pull Ups Push Ups Air Squats Finish: Midline Weighted Planks 2 x 45 secs[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="651" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]

The Night Before Wall Balls

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill Weakness Wednesday 15 mins to work on a weakness WOD: Conditioning 150 Walls Balls (20/14#) For Time... Finish: Recovery Mobility (Hips/Shoulders)[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="460" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]

Joy to the Wall

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Deadlift 5x3 Progressive Loading WOD: Conditioning 5 RFT 10 Wall Walks 10 Toes 2 Bar 10 Jumping Lunges Finish: Midline 2 x ME Chin Up Hold[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="342" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]

Too much Nog

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Double Unders 5-10-15-20-25-30-35-40-50 Each round must be performed unbroken before moving to the next round. 10 Min time cap. WOD: Conditioning Back Squat 6x3 Push Press 5x6 Finish: Midline 30 (4) ct Mountain Climbers[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="599" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]

12 Days of Fitness

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Rowing 500m for time 2 min Rest & Repeat WOD: Conditioning 1 Body weight clean and jerk 2 Deadlift 3 Box jumps 4 Push ups 5 Pull ups 6 Walking lunges 7 Burpees 8 Kettlebell swings 9 Single arm dumbbell or kettlebell snatch 10 Air…

Shandel

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Athlete's Choice Fix it Friday Work on a Weakness WOD: Conditioning 50 Slam Balls (heavy) 400m Run 50 Sit Ups 400m Run 50 Hollow Rocks 400m Run 50 KB Walking Lunges 400m Run 50 Med Ball Cleans (Heavy) 400m Run 50 Calorie Row 400m Run…

Saved by the Kettlebell

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[vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Athlete's Choice Fix it Friday Work on a Weakness WOD: Conditioning 10-20-30-40-50-40-30-20-10 Kettlebell Deadlifts Goblet Squats Kettlebell Swings Finish: Midline 50 (4) Ct. Flutter Kicks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="488" img_size="large" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text] [/vc_column_text][/vc_column][/vc_row]