Team WOD

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]WOD: Conditioning 4 Rounds of: 5 min Max Effort 1 min Rest Partner A - Calories Partner B - AMRAP of: 4 Push Ups 8 KB Swings 16 Double Unders Partners switch after the 1 min Rest and pick up the AMRAP where your partner left off[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image…

Holleyman

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill WOD Prep WOD: Conditioning 30 RFT 5 Wall Balls (20/14#) 3 HSPU 1 Power Clean (225/155#) Finish: Recovery Mobility[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2041" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Death Row

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Back Squat 3 x 5 @ 80% of 1RM (Add 5lbs to last week's total) WOD: Conditioning 3 RFT 500m Row 12 Deadlifts (Bodyweight) 21 Box Jumps Finish: Midline 50 (4ct.) Flutter Kicks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2036" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Barbee

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Bench Press 3 x 5 @ 80% of 1RM (Add 5lbs to last week's total) WOD: Conditioning 14 min AMRAP 7 Burpees 7 Toes 2 Bar Finish: Midline 30 Slam Balls (AHAP)[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2028" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Heavy Load

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][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 3 x 5 @ 80% of 1RM (Add 5lbs to last week's total) WOD: Strength Front Squat 6 x 6 Shoulder Press 6 x 3 Finish: Midline Tabata V-Ups[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2024" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Shannie

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Skill WOD Prep WOD: Conditioning 21-15-9 Thrusters (95/65#) Pull Ups - 7 min Rest - 50-40-30-20-10 Double Unders Sit Ups Finish: Melodic Sing Happy Birthday[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2019" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Team WOD

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]WOD: Conditioning Cash In - 50 Calories (Airbike) -then- 4 RFT 50 OH Lunges (45/25#) 400m Weighted Run (45/25#) -then- Cash Out - 100 Calories (Rower)[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="1984" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text] [/vc_column_text][/vc_column][/vc_row]

Power Ball

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row mo_padding="custom" mo_padding_top="20" mo_padding_bottom="20"][vc_column width="1/2"][vc_column_text]Skill/Strength: Strength Bench Press 3 x 5 @ 80% of 1RM (Add 5lbs to last week's total) WOD: Conditioning 20-15-10-5 Power Snatch (115/80#) Wall Balls (20/14#) Finish: Midline 10 Turkish Get Ups (5L/5R)[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2009" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]

Mobility Workshop

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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]Mobility Mobility is a broad concept that comprises joint range of motion (ROM), muscular tension, soft tissue and joint capsule restrictions, adhesions, tendon resilience, neuromuscular coordination, proprioception, the biomechanics of positioning, and knowledge of the proper form for a movement. It includes stabilization, too, created by…

Box it Up

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[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][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 3 x 5 @ 80% of 1RM (Add 5lbs to last week's total) WOD: Conditioning 5 RFT 20 Box Jumps (24/20") 10 HSPU Finish: Midline Tabata Side Planks[/vc_column_text][/vc_column][vc_column width="1/2"][vc_single_image image="2000" img_size="large" add_caption="yes" alignment="center" style="vc_box_rounded" css_animation="right-to-left"][vc_column_text css=".vc_custom_1454989667570{margin-top: 15px !important;}"] [/vc_column_text][/vc_column][/vc_row]