Workouts of the day

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Get excited and prepared for each day’s work out! Head coach Griffin will post the WOD with a description and pictures of proper form each day.

WOD August 25, 2016

Warm Up: Foam Roll Mobility Couch Stretch PVC Lat Stretch 500m Row Strength/WOD: Front Squat 10-1-10-1-10-1 *Extra Credit* 100 Abmat Sit-Ups with a 10 or 15 lbs plate
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WOD August 24, 2016

Warm Up: Foam Roll Couch Stretch Dynamic -Windmills -Turn and Point -Lunge and Reach -Toe Walk -Heel Walk -Inch Worm Skill: Practice Arch/Hollow on bar WOD: As fast as possible: 30 Pull Up/Ring Rows 400m Run 30 Toe to Bar 800m Run 30 Toe to Bar 400m Run 300 Pull Up/Ring Row *20 min Time...
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WOD August 23, 2016

Warm Up: Foam Roll 400m Run Dynamic 3 Rounds @ W.U.P. (Warm Up Pace) 3 Pull Ups/Ring Rows 6 Light American Kettlebell Swings 9 Air Squats Skill: Wall Ball Efficiency WOD: 4 Rounds 30 Wall Ball (20/14) 20 American Kettlebell Swing (53/35) After… ABS! Not for time and totally optional
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WOD August 22, 2016

Warm Up: Foam Roll Row 500m or Run 400m Dynamic Skill/Strength: Deadlift WOD: “McGee” AMRAP 30’ 5 Deadlift 13 Push Up 9 Box Jump
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WOD August 18, 2016

Warm Up: Mobility. Lots of mobility. WOD: *NOT FOR TIME* 10 Rounds or AMRAP 20′ 200m Light Row 15 Deficit Push Ups :30 Side Plank (each side)
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WOD August 16, 2016

Warm Up: Foam Roll 400m Run 3 Rounds 5 Pull Up/Ring Row 10 Air Squat 15 American Swing (Light) Skill: Push Press/Push Jerk Rope Climb WOD: 3 Rounds 500m Row 30 Abmat Sit Ups 15 Shoulder to Overhead (135/95) 1 Rope Climb Ascent
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WOD August 15, 2016

Warm Up: Foam Roll Scorpion Stretch 400m Run Dynamic WOD: For time 800m Run 8 Deadlifts (275/185) 600m Run 6 Deadlifts 400m Run 4 Deadlifts 200m Run 2 Deadlifts *Deadlifts are to be completed in unbroken sets*
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WOD August 12, 2016

Warm Up: Foam Roll Circle Run -Then- 3 Rounds 20 Walking Lunges *alternating* 10 V-Ups 30 Single Jump Rope Skill: Power Clean WOD: 21-18-15-12-9 Power Clean (95/65) Toe to Bar -Rest 5 minutes- Tabata Plank 8 x 20 sec on/10 sec off
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