Foundations W.O.D.

  • April 24, 2017

    Warm up: 400m Run, Hip mobility

    Today’s Lift: Air Sq., Front Sq., Back Sq.

    Skill: KBS

    Conditioning WOD: (3rds)

    • 350m Row
    • 20 Wall Balls
    • 20 KBS (rest one minute)

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W.O.D.

  • April 24, 2017

    Warm up: 400m Run, 10 Inch Worms, 10 Good Mornings

    Strength: DL (week  7) (based off 90% add 5-10lbs ) (5×75%) (3×85%) (1 or more @95%)

    Skill: DB Bulgarian Split sq. (3×20) each leg (40/30) (30/20) (20/10)

    WOD: (5rds)

    • Minute one: 10/7 Strict Pull ups ( banded)
    • Minute two: 15 Ring Push ups (push ups/HRPU)
    • Minute three: 15/12 Cal Row
    • Minute four: 20 Wall Balls 20/14

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