Category: Daily WOD

12/17/17

Open Gym today from 10AM – 12PM! Yoga meets after at 12:30PM!

12/16/17

Focus of Today’s Foundations: Deadlift KBS Overhead Squats Conditioning: 30-20-10 Box Jumps/Step Ups (24/20) TTB Wall Balls Double Unders Pull Ups

12/15/17

Strength: A1. Bench Press: 3 x 10 A2. RDL: 3 x 10 Conditioning: Performance: 15 min AMRAP: 50ft Handstand Walk 15 Burpees 30 Pistols (alternating) Fitness: 15 min AMRAP: 30 sec Handstand Hold (facing wall) or 180 degrees around box in pike 15 Burpees 30 Walking Lunges (alternating)

12/14/17

Focus of Today’s Foundations: Handstand Front Squat Supplemental Strength: Back Squat: 3 x 10

12/13/17

Strength/Skill: Handstand Work (facing wall, facing away from wall, free standing) or handstand walk: 3 x 30sec – 1 min Conditioning: 4 Rounds: 400m Run 30 Push Press (65/45) 20 Jumping CTB Pull Ups (Bar 6″ above head)

12/12/17

Strength: Back Squat: 20RM (Use 10RM weight)* *If you completed the 20RM last week, go up 5-10# *If you completed 15-19 reps last week, keep the same weight *If you completed 14 or fewer reps last week, drop the weight 10# Conditioning: 12 min AMRAP: 5 Deadlift (185/125) 5 Power Cleans (185/125) 5 Hang Squat Cleans (185/125) …
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