WOD-141129-“Armed and Dangerous”
A) Warm-up B) Skill: pull-up, bent-over barbell row and overhead backward toss technique. WOD: Complete as many rounds as possible in 25 min: Rx 12 Pull-up 12 Bent-over barbell rows [...]
WOD-141126-“La Mirada Tabata”
A) Warm-up B) Skill: technique. WOD: Rx Tabata slideboard 1 minute rest Tabata wall ball shots (#20, 14) 1 min rest Tabata burpees 1 minute rest Tabata kettlebell swings (#53, [...]
WOD-141125-“Sit-ups and Squats For Rounds”
A) Warm-up B) Skill: butter fly sit-up, alternating 1-leg squat and 1-arm kb front squat technique. WOD: Complete as many rounds as possible in 20 min: Rx 24 Butter Fly [...]
WOD-141124-“Dead Handstand EMOM”
A) Warm-up B) Skill: Deadlift and handstand push-up technique. WOD: Rx Every minute on the minute for 20 minutes: 5 reps deadlift (even) 5 reps handstand push-up (odd) Try to [...]
WOD-141223
A) Warm-up: Sit-ups, Bear Crawls and Rolling Low Back and Hamstring Stretch (3 min) B) Skill: Pull-up technique (2 min). WOD: Rx Pull-up 10-5-10-5-10-5-10-5 Try to increase and decrease the [...]
WOD-141122-“#hashtagfrontsquatpullupcountup”
A) Warm-up B) Skill: 1-Arm Kettlebell Front squat, pull-up, and Toes-to-Bar technique. WOD: For time complete: Rx 14-12-10-8-6-4-2 Front Squat (#62.5, 44.5) Pull-up Toes-To-Bar L1: 1-Arm kettlebell front squat (#52.2, [...]
WOD-141121-“Trouble”
A) Warm-up B) Skill: kb summo deadlift high-pull, burpee and double-under technique. WOD: Complete five rounds for max reps: 1-min kettlebell summo-deadlift high-pull (#52, 35) 1-min burpees 1-min double-unders 1-min rest [...]
WOD-141120-“Front Squat”
A) Warm-up B) Skill: Rack position, hands free front squat, front squat with straps, clean grip front squat. how to spot a partner during the front squat. WOD: Rx Front [...]
WOD-141119- “#Brashley”
A) Warm-up B) Skill: push-ups, kb thruster, ring dip and toes-to-bar technique. WOD: Complete as many rounds as possible in 20 min: Rx 12 Push-ups 12 Kettlebell Thrusters (#52, 35) [...]
WOD-141118-“La Habra Tabata”
A) Warm-up B) Skill: air erg, box jump, ball slams, bear crawl and battle rope technique. WOD: Rx Tabata air erg (calories) 1 minute rest Tabata box jump (24”, 20”) [...]