WOD-150331 “Non-Stop Fat Attack”
A) Warm-Up: B) Skill: Single Arm Kettlebell Clean, Single Arm Front Squat, Air Erg and Inverted Ring Rows. WOD Complete as many rounds as possible in 20 minutes of: Rx [...]
WOD-150330 “Fat-Free Upper-Body”
A) Warm-up: (3 min). B) Skill: push-up (hand release), double kettlebell thruster, ring dip and toes-to-bar technique (4 min). WOD: For time complete: (17 min) Rx 14-12-10-8-6-4-2-1 Push-ups (hand release) [...]
WOD-150328 “Lipid Blaster”
Warm-Up: Strength Skill: Front Squat. Strength WOD: Barbell Floor Press 10-8-5-8-5 (12 min). Note Loads: __, __, __, __. MOD: Single Arm Kettlebell Floor Press. Metcon Skill: Inverted Ring Rows, [...]
WOD-150327 “Head Turning Butt Extravaganza!”
Warm-Up: Strength Skill: Deadlift. WOD Deadlift 10-10-5-5-3-3 (15 min). Note loads: __,__,__,__,__,__ MOD: Hex Bar Deadlift Metcon Skill: Wall Ball Shot and Deadlift. WOD: (15 min) For time completer: (15 [...]
WOD-150326 “Tabata: Total Flab Destruction”
A) Warm-up: (3 min). B) Skill: air erg, air squat, ball slam, bear crawl and battle rope technique (2 min). WOD: Rx Tabata Air Erg (calories) 1 minute rest Tabata [...]
WOD-150325 “Flaming Leg Firming Fire”
A) Warm-Up: One practice round (3 min). B) Skill: Sled Drive, American Kettlebell Swing and Bike Sprint technique (2 min). WOD: (13.5 min) Complete three rounds of the triplet for as [...]
WOD-150324 “Fat Meldown”
Warm-Up: 5 Bent-Over Barbell Rows and 5 Box Jumps. Skill: Air Erg, Box Jump, Bent-Over Barbell Row, Barbell Roll-Out technique. WOD Rx Every minute, on the minute for 10 minutes, complete: [...]
WOD-150323 “Arm Fat Incenerator”
A) Warm-up: B) Strength: Single Arm Kettelbell Clean 5-5-5-5 Note Load: __ C) Metcon Skill: Single Arm Kettelbell Thruster, Ring Dip, Push-up, Burpee and AB Mat Sit-Up technique. WOD Complete as [...]
WOD-150321 “Metabolic Chipper”
Warm-Up: Skill: Kettlebell Swing and Box Jump. For time complete (20 min): WOD Rx 3 Kettlebell Swings (#52/25) 3 Box Jumps (24"/20") 6 Kettlebell Swings (#52/25) 6 Box Jumps (24"/20") [...]
WOD-150320 “Annie”
A) Warm-Up: B) Skill: Double-Unders and ABMat Sit-Ups (12 minutes). WOD "Annie"(12 min cap) Rx For time complete: 50-40-30-20-10 Double-under ABMat Sit-Ups L1: Single-Unders (Double the Reps) and ABMat Sit-Ups MOD: Box Burpees and Box [...]