Yearly Archives: 2017

jog 400m - front lunge down 5 front lever swings side lunge back - 5 sumo air squats and 5 squat jumps - high kicks down to rig - 5 front lever swings - pvc mobility

Junkyard dog -pick your partner...!!

Dirty Thirty...2 Partner Wod -each - 30cal Bike or Row, 2 rope climbs, 30 wall balls, 4 wall walks, 30 kb swings 2 rope climbs, 30 box jumps 4 wall walks 30 bike or row

coaches choice

jog 200 - row 400/200 - 3rds air squats (sumo, mid, narrow), 5 inch worm to plank pushups - pvc mobility

8 min emom: ROW - drag 5/3 every min adjust SM from 16,20,24,26,28,30,32,34 - alt 1-3 Deadlift every min add weight

200 run, 21-15-9 sdhp / hspu - 100/200 DU/Singles

3rds 8 3count UP leg raises, 8 3 count DOWN leg raises -

Everyone Jog 200m then basic on class size alt both [a] row and [b] dynamic stretches: [a] Row for 5min. start first min drag at 6/4 then, min 2 increase drag up to 8//6 min 3 decrease drag to 4/2 then, min 4&5 place drag where you feel you catch ur pull the most effortlessly. [b] 3rds: 5 air squats, 5 down dog "scap" push ups, 5 squat jumps - then, alt side lunges to rig for hanging hollow (hands on top o bar!) PVC mobility

10 emom press complex - 1x strict, push, jerk each min until you cant strict then, just push and jerk, until you cant push, then jerk

30 box jumps, 30 snatches (any style - 75/45 - 20 box jumps, 20 snatches 85/55, 10 box jumps, 10 snatches 95/65,

rx + add 10lbs each - scaled minus 10lbs each

4 rds 25 k2e sit ups (on floor) & 10 bridges

jog 200m - 5 down dog push up. inch worm to rig 5 scap hold, 5 air squat - pvd pass thrus

lurong Challenge