WOD-190114 “TRANSCENDENTAL”
Monday, Week Three, Lactic-Acid Strength (25 min): A) Lower Body Soft Tissue Warm-Up (4 Min): Hold for up to 60 seconds with maximal pain tolerance of: Lacrosse Ball OR Foam [...]
WOD-181203 “RUNNING ISABEL”
Monday, Week One, Max Effort Upper Body - Part B (25 min): A) With a Band attached to the post of the rig, perform each stretch, holding for 50 seconds [...]
WOD-180829 “RANKEL”
Wednesday, Week Three, Lactic-Acid Strength (25 min): A) The Power Snatch Warm-Up (4 Min): With an empty or lightly loaded barbell perform as many reps as possible of each exercise [...]
WOD-180714 “7 DEADLY SINS”
Saturday, Week Two, Oxidative Strength - Part A (25 min): A) With a Barbell and Foam Roller, perform each stretch, holding for 60 seconds of (4 Min): Stretch 1- Wall [...]
WOD-180630 “NO GIVING UP”
Saturday, Week Four, Lactic-Acid Strength (25 min): A) Total Body Soft Tissue Warm-Up (4 Min): Lacrosse Ball OR Foam Roll 1- Right, Lat Lacrosse Ball OR Foam Roll 2- Left, [...]
WOD-171115 “KARABELL”
Wednesday, Deadlift, Testing Week (25 min): A) Lower Body Soft Tissue Warm-Up (7 Min): Hold for up to 60 seconds with maximal pain tolerance for one round of: Lacrosse Ball [...]
WOD-170525 “TESTING WEEK DAY FOUR”
Thursday, Deadlift, Testing Week (25 min): A) Lower Body Soft Tissue Warm-Up (5 Min): Hold for up to 60 seconds with maximal pain tolerance for one round of: Lacrosse Ball [...]
WOD- 161231″BYE 2016 AND WELCOME 2017 WITH POWER”
Saturday, Week 3, Strength (25 min): A) The Burgener Snatch Warm-Up (6 Min): With PVC or empty barbell perform as many reps as possible of each exercise in 30 seconds [...]
WOD – 161224 “LOPEZ”
Saturday, Week 2, Strength (25 min): A) The Burgener Snatch Warm-Up (6 Min): With PVC or empty barbell perform as many reps as possible of each exercise in 30 seconds [...]
WOD-150411 ” MAJOR FAT-BURN ROPE CLIMP”
A) CFWU: 20 Jump Rope Singles (90 seconds) B) Skill Technique: Rope Climb.(3:00) Minutes WOD: 5 RFT: Rope Climb, Wall Ball Shots, American Kb Swings and Double Unders. (23:00) Minutes Time Cap. Complete [...]