WODs

Please remember we are closing early today. There will be no 6:30pm and 7:30pm classes. Warm-up: Light Turkish get-ups – pausing at every position Mobility: Roll out T-Spine and lats, super [...]

Warm-up: Partner up for 2 minutes – one partner performs 10 wall balls while the other holds a plank Mobility: Banded spidermans, banded hip flexor floss. As a group: fire hydrants, [...]

Warm-up: 3 in 3 of Jumping squats, Up/downs, Lunges Mobility: Posterior chain roll-out, Glute smash with lax ball, Wrist openers Strength: 8 min Clean EMOM – 1 clean, 1 power clean Conditioning: [...]

Partner-up – split the reps between the partners – Partners run together and complete all 5 rounds for time: 10 Deadlifts (135/95lb suggested weight) 6 Power Cleans 4 S2OH 2 Rope [...]

Warm-up: Dot drills (2x), zombie kicks, butt kickers, duck walk, inchworms Mobility: Roll out T-spine and lats, Super front rack, spidermans, wrist openers Partner up to count and judge. We will [...]

Partner warm-up: 3 mins – Partner A hangs from bar, partner B performs 10 jumping squats Mobility: Banded distractions, Super front rack, Russian babymaker, glute smash Strength: Front [...]

Warm-up: Partner up – One partner runs 100m shuttle run while the other partner holds a plank. Complete three rounds or 4 minutes of work, whichever comes first. Mobility: Calf stretch [...]

Warm-up: 3-in-3 of PVC OHS, Push-ups, Mt climbers Mobility: Slow dislocates, Banded shoulder distractions, super-friend calf smash Strength: EMO2M for 14 minutes – 1 Hang Snatch, 1 Power Snatch [...]

Warm-up: partner up – one partner performs 10 Wall Ball shots while the other partner performs grasshoppers Mobility: Russian babymakers, Spiderman with band distraction, posterior chain [...]