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PARTNER HOME WOD, APRIL 1ST

Warm-Up Warm-Up/Stretching: Athletes should spend 6 – 10 minutes warming up, then: 3 Rounds of… -10 Banded Scapular Retractions each arm youtube.com/watch?v=eKeIdefNKCc -20 Russian Kettlebell Swings (Light) youtube.com/watch?v=dVWTbtn8xJU Into… 2 Rounds of…...
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HOME WOD, March 31st

Warm-Up/Stretching: Athletes spend 6 to 10 minutes warming up and then complete the following: 3 Rds of: 20 Toe Touches 10 Iron Cross 10 Scorpions 10 Thread The Needle Rotations (5 Right / 5 Left) 5 Blackburn-Updog Flow 5 Inchworms 5 Banded Pass Through + Press Strength Work Five...
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HOME WOD, March 30th

Warm-Up Warm-Up/Stretching: Back Warm-Up – Prone Cobra Press-Ups: 20 Reps + 30 Second Hold youtube.com/watch?v=zyIeHEsX3bw – Supine Laying Leg Cross-Overs: 10 Alternating Reps youtube.com/watch?v=TtTkNuscb5U – 3-Position Lunge youtube.com/watch?v=f-z_8Jd0SUI...
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HOME PARTNER WOD, March 28th

Warm-Up Warm Up/Stretching: 6 – 10 Min Self Warm-Up Then: (Getting those Biceps, Triceps, Shoulders, and Chest pumped up!) -300 banded Pull Aparts youtube.com/watch?v=VHRiIjvHJpY -5 Minutes of max rep DB Bench Presses (flat or incline) 50/35lbs (Moderate weight) -4×25...
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HOME WOD, March 27th

Warm Up/Stretching: Athletes should spend 6 to 10 minutes getting warmed up and then complete: Back Warm-Up – Prone Cobra Press-Ups: 20 Reps + 30 Second Hold youtube.com/watch?v=zyIeHEsX3bw – Supine Lying Leg Cross-Overs: 10 Alternating Reps...
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HOME WOD, March 26th

Warm-Up Athletes should spend 6 to 10 minutes getting warm up and then complete the following: 2 Rounds of… Lunge to Thoracic Opener x5 side Up Dog to Down Dog x5 Russian Baby Maker x5 https://www.youtube.com/watch?v=GiKENv5Rgqg Strength Work Turkish Get-Ups 5X2 (1 on each side)...
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HOME WOD, March 25th

Warm-Up 2 MIN Run, Row, Bike, DU, Singles, or Jumping Jacks 20 Toes Touches 20 Russian Kicks 10 Squats 10 Iron Cross 10 Scorpions 10 HR Push-ups 10 Forward or Reverse Lunges 10 Thread the Needle (5 – R / 5 – L) 5 Blackburn-Updog Flow 20 Double Unders or Singles THEN:...
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HOME WOD, March 24th

Warm-Up Athletes should spend 6 – 10 minutes warming up and then complete the following: 3 Rounds of… 10 Reps each side KB Suitcase Deadlift youtube.com/watch?v=S6s3mqhVhHU 1:00 Front Plank youtube.com/watch?v=GoflPzSrdKc 0:30s each leg Pigeon Stretch...
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HOME WOD, March 23rd

Warm-Up Athletes should spend 6 – 10 minutes completing a general warm-up and then complete the following. Back Warm-Up – Prone Cobra Press-Ups: 20 Reps + 30 Second Hold youtube.com/watch?v=zyIeHEsX3bw – Supine Laying Leg Cross-Overs: 10 Alternating Reps...
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TRACK WOD, March 21st

Saturday, March 21, 2020 Warm-Up (10 MIN): Athlete’s Warm-up WOD 200321 TEAM WOD For Time: In Teams of Three, Complete: 4 Mile Run 200 Burpees 200 Hang DB Clean 200 Plate GTOH 200 Squats 200 Walking Lunges 200 Sit-ups 20 Stair Runs WOD DETAILS *All three partners will be working...
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