WOD: September 14th, 2017

WOD: September 14th, 2017

Warm-up Crossover Symmetry Leg Swings x40 Trunk Twist x20 Arm Swings x20 Arm Circles Inchworm w/ Cobra Pose x5 High Knees 100′ Butt Kicks 100′ Karaoke 100′ The Kip – accumulate 5 mins of practice. Fitness Swing Development Scaled Beat Swing RX 3s+1PU+3s METCON L.S.D. (Long Slow Distance) Option 1 30-45 mins: Row for max […]

WOD: September 13th, 2017

WOD: September 13th, 2017

Accessory/Romwod 1. 3×15 strict DB press 3×10 front delt raises 3×5 tricep extension 2. ROMWOD METCON Fitness For Time: 80 Power Jumps 80 Air Squats 800 Meter Run 400 Meter Odd Object Carry (25/15) 40 Kettlebell Swings (25/15) 30/20 Calorie Assault Bike or 500m Row Scaled For Time: 80 Double Unders (PJ: 2-1) 80 Air […]