WOD-150131-“Every Minute on the Minute”
A) Warm-up: (3 min). B) Skill: Double/1-arm kettlebell front squat and chest-to-bar pull-up. WOD: Rx Every minute on the minute for 20 minutes: 5 reps double kettlebell front squats (#52, [...]
WOD-150130-“La Mirada Tabata”
A) Warm-up: (3 min). B) Skill: slideboard, wall ball shots, burpees, kettlebell swings, air ergs. WOD: Rx Tabata slideboard 1 minute rest Tabata wall ball shots (#20, 14) 1 min [...]
WOD-150129-“Sweat City USA”
A) Warm-up: (3 min). B) Skill: Air Erg, Air Squat and sled push-pull technique. WOD: (26 min) Rx Working in teams of two, complete as many rounds as possible of Air [...]
WOD-150128-“Simpson’s Playground 2.0”
A) Warm-up B) Skill: Shuttle run, wall ball shot and burpee technique. WOD: Complete three rounds for maximum number of repetitions for each exercise. Rx Round #1: 90 seconds of 50 [...]
WOD-150127
A) Warm-up: (3 min). B) Skill: Inverted ring row, v-up, pull-up, and alternating plate lunge technique. WOD: Complete as many rounds as possible in 24 minutes: Rx 30 Inverted ring [...]
WOD-150126
A) Warm-up: (3 min). B) Skill: push-up, kettlebell swing, push-press and butterfly sit-up technique (3 min). WOD: Complete as many rounds as possible in 24 min: Rx 30 Push-ups 30 [...]
WOD-150124 “Leg Buster”
A) Warm-up: (3 min). B) Skill: Air squat, alternating overhead plate lunge, v-up, pull-up and inverted ring row technique. WOD: Rx Complete as many rounds as possible in 12 minutes [...]
WOD-150123
A) Warm-up: (3 min). B) Skill: Run, burpee, double-under and kettlebell summo deadlift high-pull technique. WOD: For time complete: Rx 1-mile run 10 burpees 20 double-unders 30 kettlebell summo deadlift [...]
WOD-150122
A) Warm-up: (3 min). B) Skill: push-up, kettlebell swing, push-press and butterfly sit-up technique (3 min). A) Warm-up: (3 min). B) Skill: Air erg, Ball Slam and Sled Push-Pull technique. [...]
WOD-150121
A) Warm-up: (3 min). B) Skill: push-up, kettlebell swing, push-press and butterfly sit-up technique (3 min). WOD: Complete as many rounds as possible in 24 min: Rx 30 Push-ups 30 [...]