Foundations W.O.D.

  • December 2, 2016

    Warm up: Shoulder hip mobility

    Today’s Lift: OHS

    Skill: T2B/K2E progressions

    Conditioning WOD: AMRAP

    • 300m Run
    • 15 T2B
    • 15 OHS
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  • December 3, 2016

    Warm up: 600m Run, Dynamic warm up on turf

    “Review movements for the Wod”

    WOD: “Bring a friend day”  (20 min.) EMOM

    • Minute one:   Partner (A) Burpees, partner (B) Front rack KB hold
    • Minute two:   Partner (B) KBS, partner (A) Front rack hold
    • Minute three:   Partner (A) Sit ups, Partner (B) Front rack hold
    • Minute four:   Partner (B) Lunges, Partner (A) Front rack hold
    • Minute five:   Partner (A) SU’s, Partner (B) Front rack hold

    *Repeat this process for 20 minutes at the 10 minute mark switch the KB front rack hold to a :30 second hold

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