Author Archives: admin

Mobility
Dynamic

WOD
Suck It Up
1 Air Squat – rest one breath
2 Air Squats – rest two breaths
3 Air Squats – rest three breaths
up to 10 Air Squats

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
20 min AMRAP
1 mile run
then as many rounds as possible of Cindy for remaining time.
5 Pull-ups
10 Push Ups
15 Squats

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
12 min AMRAP
3-6-9-12-15-18-…..
Wall ball
Double Unders
KB Swings

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
Set up 25 ft apart
Burpees/sit ups
10-9-8-7-6-5-4-3-2-1/1-2-3-4-5-6-7-8-9-10

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
NANCY
5 Rounds
15 OH Squats 95/65
400m Run or 500m Row

Cash Out
Coaches Choice

Mobility
Dynamic

WOD

5 Toes 2 Bar
10 Thrusters
5 Toes 2 Bar
20 Box Jumps
5 Toes 2 Bar
30 Push Ups
5 Toes 2 Bar
40 Double Unders
5 Toes 2 Bar
50 Sit Ups
5 Toes 2 Bar
40 Double Unders
5 Toes 2 Bar
30 Push Ups
5 Toes 2 Bar
20 Box Jumps
5 Toes 2 Bar
10 Thrusters
5 Toes 2 Bar

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
Running Cindy
20 mins
200m
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
Run 400m
21-18-15-12-9-6-3
Box Jump
Sit ups
KB Swings

Cash Out
Coaches Choice

Mobility
Dynamic

WOD
15 min AMRAP
Fran Ladder
3, 6, 9, 12, 15, 18, 21, 22…….
Thrusters
Pull Ups

Cash Out – Toes to Bar
Coaches Choice

Mobility
Dynamic

WOD
8 Rounds
200m Run
5 Toes to Bar
10 Push Ups (grasshopper)
15 Double Unders

Cash Out
Coaches Choice