Foundations W.O.D.

  • March 27, 2017

    Warm up:  400m Run/Row, Shoulder hip mobility

    Today’s Lift: Sq. Thrusters

    Skill: “Pistols” progression

    Conditioning WOD: 21-15-9

    • DB Thrusters
    • Burpees

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W.O.D.

  • March 27, 2017

    Warm up: 500m Row, Banded hip distraction

    Strength: Back Sq. (week 3) (40%x5) (50%x5) (60%x5) (75%x5) (85%x3) (95%x1 or more) based off 90%

    Skill: (DB) backward Lunges (3×12) Band twist (3×10)

    WOD: 21-18-15-12-9-6-3

    • Cal Row
    • Wall Ball 20/14
    • KBS (32/24) (24/16) (20/12) (16/8)

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