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WODTen rounds for time of:200 Meter Run or 40 Running Man Line Jumps *https://youtu.be/0mrXwBqn93s10 Down Ups10 Back Pack CleansThree sets, for controlled reps, of:60 second Single-Leg Ground to Sky Reaches (right leg)60 second Single-Leg Ground to Sky Reaches (left leg)Rest...
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docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit?usp=sharingWarmupStatic Hang x 60 seconds (accumulate if needed)Y’s, T’s & W’s x 5 reps eachHandstand Hold x 60 seconds (accumulate if needed)Followed by…Two Sets of:Scapular Pull-Ups x 5Plank Shoulder Taps x 10Mountain Climbers x 20Skill PrepClean Warmup EMOM X 81)...
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WarmupTwo sets of:60 second Run/Bike/Row/Jumping Jacks60 seconds of Deep Lunge Mountain Climbers *(groiners)30 seconds of Duck Walk30 seconds of Side Plank Reach Throughs per side30 seconds of Single-Leg Ground to Sky Reaches Per LegRest 30 secondsWODComplete as many rounds and...
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docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/edit?usp=sharing youtu.be/aO7aTleCYXEWarmupShoulder CircuitBicep Openers x 10 repsXiopang x 10 repsBent Over Rows x 10 repsBicep Curl + Push x 10 repsWarmup *Aerobic Capacity5 Rounds1) Overhead Jumping Split Lunge (10 Seconds)-Recommended Load: 45/25lb plate-Max Effort - Minimum 10 reps/round (5/leg)-Scaling Option:...
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WarmupComplete as many rounds and reps as possible, at 75-80% effort, in 15 minutes of:2 Minute Jog15 Air Squats @ 32112 Minute Jog30 Alternating Single-Leg Ground to Sky Touches2 Minute Jog20 Tempo Mountain Climbers(pause for 2 seconds at top of...
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Hey CFI, Tomorrow's open gym schedule has just been updated for tomorrow (Monday 6/1/20). Please note that links from previous days/weeks are not the schedules we use for future open gym sign-ups, do not use prior posted links to sign...
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WarmupComplete as many rounds and reps as possible, at 75-80% effort, in 15 minutes of:2 Minute Jog15 Air Squats @ 32112 Minute Jog30 Alternating Single-Leg Ground to Sky Touches2 Minute Jog20 Tempo Mountain Climbers(pause for 2 seconds at top of...
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WODSquats x 10100 Meter Warm-Up RunBear Crawl (Robotic Dog-like) x 20 steps forwardBear Crawl (Robotic Dog-like) x 20 steps backward100 Meter Warm-Up RunJumping Squats x 10Then…For time:Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter RowFollowed by. . .Ten...
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docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit?usp=sharing youtu.be/IQu-_vtO7PEWarmup *Aerobic Capacity5 Rounds1) Push Up (Hand Release) (20 Seconds)2) Plank Hold On Hands (20 Seconds)3) Floor Press w/PVC (20 Seconds)________________________________________Athletes Notes5 Rounds:1) Push Up (Hand Release) (20 Seconds)-Max Effort - Minimum 10 reps/round-Scaling Option: Knee Hand Release Push...
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WarmupTwo sets of:60 second Run/Bike/Row/Jumping Jacks30 second Static Squat Hold30 seconds of Russian Baby Makers30 seconds of Downward Dog Stretch30 seconds of Supine Lying Leg Lifts30 seconds of Hollow HoldRest 30 secondsWOD *at home workout5 Rounds:AMRAP 3min each3 Double Dumbbell...
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