WOD- 160130 “GRACE”
Saturday, Clean Emphasis, Foundations Week (25 min): A) Hang Power Clean Warm-Up (5 Min): With PVC or empty barbell perform three rounds of: Exercise 1 – Down and Up, 4 [...]
WOD- 160129 “SNATCH”
Friday, Recovery Emphasis, Foundations Week (24 min): A) Upper Body Soft Tissue Warm-Up (12 Min): Hold for up to 30 seconds with maximal pain tolerance for two rounds: Lacrosse Ball1- [...]
WOD- 160128 “THE MINI-GHOST”
Thursday, Mono-Structural Emphasis, Foundations Week (25 min): A) Lower Body Dynamic Functional Warm-Up (4 Min): Complete as many reps as possible of each exercise in 30 seconds: Stretch 1-Air Squats [...]
WOD- 160127 “CINDY AND MARY”
Wednesday, Gymnastic Emphasis, Foundations Week (25 min): A) Gymnastic Warm-Up One (5 Min): Complete three rounds of: Exercise 1- Figure 4 Squats, 4 Reps Each Leg Exercise 2 – The [...]
WOD-160126 “GRACE”
Tuesday, Clean Emphasis, Foundations Week (25 min): A) Clean Warm-Up (5 Min): With PVC or empty barbell perform three rounds of: Exercise 1 – Down and Up, 4 Reps Exercise [...]
WOD- 160125 “ISABEL”
Monday, Snatch Emphasis, Foundations Week (25 min): A) The Burgener Snatch Warm-Up (5 Min): With PVC or empty barbell perform three rounds of: Exercise 1 – Down and Up, 4 [...]
WOD- 160123 “FIREPROOF LATS”
Saturday, Week Two, A-Lactic Strength (25 min): A) Hang Power Clean Warm-Up (5 Min): With PVC or empty barbell perform three rounds of: Exercise 1 – Down and Up, 4 [...]
WOD- 160122 “FIREPROOF AGILITY”
Friday, Week Two, Oxidative Strength (25 min): A) Lower Body Dynamic Functional Warm-Up (4 Min): Complete as many reps as possible of each exercise in 30 seconds: Stretch 1-Air Squats [...]
WOD- 160121 “JACK”
Thursday, Week Two, Lactic-Acid Strength (25 min): A) Gymnastic Warm-Up One (5 Min): Complete three rounds of: Exercise 1- Figure 4 Squats, 4 Reps Each Leg Exercise 2 – The [...]
WOD- 160120 “NICOLE”
Wednesday, Week Two, Lactic-Acid Strength (25 min): A) Upper Body Dynamic Functional Warm-Up (4 Min): Complete as many reps as possible for each exercise in 30 seconds of: Stretch 1-Bilateral [...]