 | WOD Blog |  |
Fri, Jun 28 2019 |
 | Katie |
 | Welcome: Katie |
6/28/19 Time WARM UP Row 200m x5/side dynamics pigeon pose x5/side world’s greatest stretch Row 200m x10 Air Squats x10 lunge w/ twist x10 inchworm w/ push up Row 200m x10 PVC pass through x10 PVC around the worlds ABS 30 seconds each 6 min total Hollow Rock Plank Hold Flutter Kicks SKILL/STRENGTH [Clean Technique] BB Warm Up For Cleans 3x3 +1 Squat Clean + Front Squat* *Do three squat cleans and add one FS after the last clean. WOD 5 Rounds for Time x25 Double Unders (50 SU) x9 Cleans (95/65) x5 FS
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1st | 7:12  | Katie Fri, Jun 28, 2019 |
Katie | 7:12 Rx | 115# Complex |
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04.15.2019 Max: Reps 10 minutes Warm up: Foam roll 400 meter jog 10 slow air squats 10 PVC Pass Throughs 10 around the world Wall shoulder stretch hold for 20-30 seconds 5 minutes Tabata Abs: V-Ups Straddle sit ups 20 minutes Skill/Strength: Shoulder press 5X5 **5 Sets 5-Find working weight to do all sets with 20 minutes Workout: “Big Mamma Tabata” Wall Balls Toes to Bar Row (Calories) Power Cleans
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1st | 176 | Kristol Mon, Apr 15, 2019 |
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