6/18 WOD

Reach for the stars . .

Warm up – 3 rnds
12 shoulder taps
12 ab mat
12 push ups
12 squats
Mobility- shoulders
Skill- dubs- 20 strung together
WOD- 25 dubs to start AND between each rnd
25 S2OH 75/55
20 S2OH. 95/65
15 S2OH. 115/75
10 S2OH. 135/85
5 S2OH. 155/95

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6/17 WOD

Adam Brown

Warm up- 400 meter run
10 squats jumps
5 push up inchworms
Mobility- low back
WOD- see options
24 deadlifts. 295/205
24 box jumps. 24/20
24 wallballs
24 floor press. 195/125
24 box jumps
24 cleans. 145/105

6/13 WOD

Thursday COREday

Warm up – 20 squats
30 sec side hold R
20 ab mat
30 sec plank hold L
20 alternate lunges
Mobility- 4 way pvc stretches
Skill – plank hold – max Time
WOD – 3 RFT
10 Rev Plate jump squats FB
30 wallballs ghd sit ups
10 slam balls
800 meter run

6/12 WOD

Waddle Wednesday

Warm up – 20 groiners
20 squats
20 ab mat
Mobility-
skill – WOD review
WOD- 20 min Amrap
50 slam balls
50 single snatch 35/20
Remaining time ladder up with:
1 deadlifts/ 1 box jump
2 deadlifts/ 2 box jumps
3 dead’s/ BJ
So on and so forth

6/11 WOD

Happy Birthday GINA!!!

Warm up – 100 meter sprints
20 ax chops
15 air squats
10 triceps dips
5 tires flips
Mobility- hips
Skill – squats. Frt/back. (Form)
WOD- 4 rnds
12 back squats
1 200 meter run
12 T2B
1 200 meter run
12 floor press
1 200 meter run
12 frt squats