Archives

***** DAY OF THE LIVING DEADLIFT!!!! Wear your costume to WOD in or one may be provided for you!***** Warm-up: 3 min. partner wall ball toss – 1st minute = freestyle, 2nd minute = Burpee [...]

Warm-up: Dots (2x), high knees, zombie walks, butt kickers, 30 jumping jacks as a group Mobility: Slow shoulder dislocates, banded shoulder distractions, 10-15 PVS OH Squats as a group Strength: [...]

Mobility: Russian babymaker, T-spine rollout, banded shoulder distractions Warm-up: 1 min handstand hold, 1 min DUs, 1 minute plank hold Strength: Strict Press 3-3-3-3-3 Conditioning: AMRAP 12 [...]

Warm-up: 3-in-3 of jumping squats, mountain climbers, lunges Mobility: Spidermans, banded hip extension (BSL pg 329), wrist openers Strength: 10 min EMOM – 1 Clean – 2 Front Squat @ [...]

“April O’Neil” 30 Thrusters (115/80lb) 30 Pull-ups 30 Power cleans (same bar) 30 Burpees 30 Jerks (same bar) 30 box jumps (24/20″)

Warm-up: 200m run – then (as a group) 3-in-3 squats, jumping jacks, push-ups – then 200m run Mobility: Static Spidermans, Lat roll-out, Doorway stretch Conditioning: “Annie on [...]

Warmup: Bearcrawl musical chairs. We’ll explain this better in person but it is pretty much like it sounds. Mobility: Banded Distractions, Super Front Rack, Anterior Compartment Smash [...]

Warm-up: 2 minutes of DU’s practice… followed by: 3 sets of 10 Good mornings, 5 strict presses with unloaded bar… followed by 15 Burpees Mobility: Posterior Chain Floss, Banded [...]

Warm-up: Partner-up – 2 min – one partner performs 10 perfect push-ups while the other hangs from the rack while maintaining in a hollow body position Mobility: Shoulder distractions, [...]

Warm-up: Dots 2x, Spidermans, walking quad stretch, duck walk down & bear crawl back Mobility: Lax ball to glute 1 minute each side, Single leg flexion with ER bias (BSL pg 304), Russian [...]