Category Archives: Daily Wods

jog 400m, 3 rds 5 air squats, 5 down dog push ups, PVC mobility

there will be a station for 'warm up'

level 1,2,3

posted on white board

Stretch, Mobility, Practice Skills/Goals

row 600/500, front lunges down, 5 scap pull, jumping high knees back, side lunges down, 5 scap pulls, high kicks back, pvc mobility

1: 3x5 seated box jumps, 1a: banded monster walk 2: 3x 1 strict press + push press press

2 person partner sprint - row 300/200, 5 s2oh 5 burpee bar jumpover, 5pull ups - back

jog 200m, bike 10 cal, 3 rds 5 air squats, 5 down dog push ups, PVC mobility

1a. Back Squat from rack - 3x10 1b. 3x10 Romanian squats

12 min amrap
10 Hspu, 5, OHS, 10 t2b
135/95, 115/75, 95/65, 75/55

4,3,2,1 pistols [r+l=1], dips, strict pull ups

200 jog, 200m row, 3 rds 5 air squats, 5 down dog push ups, PVC mobility

1a. bench 3x10
1b. db bicep curl 3x10

4 min tabata row 20/10 (record total calories) - 100 DUs - ladder 1-10 wb 10-1 burpees

4,3,2,1 pistols [r+l=1], dips, strict pull ups