Call us: 919-907-1233
Call us Text us Drop in Pricing Pricing
Out Of Town Drop InFree Discovery Call
Call us: 919-907-1233
Call us Text us Drop in Pricing Pricing
Out Of Town Drop InFree Discovery Call

By

Siteplicity

WOD for 122117

December 20, 20170
Segment 1 (warmup): Straight Arm Alt. Partner Plank Claps x 50 (ea. hand =1 rep) T,I,Y’s x 10 each Plank hold x 20 Sec 3 Pushups Side Plank x 15 Sec 3 Pushups Side Plank x 15 Sec 3 Pushups Tabata Hollow Body Hold x 3 sets Headstand Progressions into 10 Sec Free Space Headstand...
Read More

WOD for 122017

December 20, 20170
Segment 1 (warmup): Toy Soldier March x Down Butt Kickers x Back Bear Crawl (straight legs)x Down Walking Lunges x Back Post Supported Hamstring Stretch x 1:00 ea. Banded Leg Good Morning x 10 ea. Leg – Barbell- 2 sets, 2nd set w/ light weight 7 Top Half Deadlifts (from hip to knee) 7 Bottom...
Read More

WOD for 121917

December 18, 20170
Segment 1 (warmup): 30 Plate Hops 15 Sumo Stance Reaching Ground to Overhead w/ Plate 5 Traveling Inchworm (1-3 pushups each rep) 10 ea. T Spine Rotations (in the lunge position) 10 Cat/Cows -Rowers- In pairs, 1 athlete at a time, then switch 100 meters- Upper Body only 100 meters-Legs only 100 meters- All Together...
Read More

WOD for 121817

December 17, 20170
Segment 1 (warmup): 2 rounds: 250 Meter Row 12 alt. reverse goblet hold lunges 10 ea. single arm KBS -Grab barbells and squat racks- 10 Russian Baby Makers 10 each. leg swings (fwd & back + side 2 side) 10 barbell good mornings 5 barbell paused back squats (3 sec pause) Segment 2: Tempo Back...
Read More

WOD for 121717

December 16, 20170
Segment 1 (group warmup): Duck Walk Tag Play tag but members have to move around by duck walking. Keep the time short (1-2 mins) between changing the tagger Segment 2: “Pet Rock”, with a partner For time: 400m run 125 abmat sit ups 100 push ups 75 pull ups 50 ring dips 400m run *For...
Read More

WOD for 121617

December 15, 20170
Segment 1 (warmup): 3 rounds 200m easy jog 20 leg swings (each leg) 10 slow DB press Segment 2: With a partner, for time 200 cal row 150 db one arm snatch (50/35) 100 burpees *share reps Segment 3: 3 Rounds, Not for time Supine Ring Row x 10 reps Rest 45 seconds Hollow Rock...
Read More

WOD for 121517

December 14, 20170
Segment 1 (warmup): 3 Rounds NOT for time: 20 Kettlebell Swings (face level) 10 Overhead Walking Lunges (using bumper plates) 5 Pullups Segment 2: Deadlift Work up to a heavy double (90%-ish) if it feels good go for a 2RM Segment 3: 21-15-9 reps: Power Clean (Rx: 135/95 S1: 105/75 S2: 85/55) Knees to elbows...
Read More

WOD for 121417

December 13, 20170
Segment 1 (warmup): Complete 3 rounds at moderate pace 5 Pull Ups 20 Double Unders or 40 Singles 20 PVC Pass Throughs 10 Cal Rowor 100m Run Segment 2: Hang Squat Clean Work up to a heavy double for today Segment 3: 4 Rounds for time: 400m Run 25 Wall Balls (Rx: 20/14 S1: 16/12...
Read More

WOD for 121317

December 12, 20170
Segment 1 (warmup, moderate pace): Jumping jacks – regular, clapping, cross 2×10 each Turkish Get Up (light) 2×5 each side Cossack squats (hands behind head) 2×10 each Segment 2: 6 Rounds, not for time 6 ring dips 6 pull ups 30sec HS hold on wall Scale as needed to complete each round unbroken Segment 3:...
Read More

WOD for 121217

December 11, 20170
Segment 1 (warmup, at a moderate pace): 2 rounds: 15 Med Ball Cleans 10 Jumping Squats 8 Pushups 10m Crab Walk Segment 2: 3-3-3-3-3-3-3 reps 1st set around 55-60% Last set around 80% 1RM Segment 3: AMRAP 8 minutes: 7 snatch (Rx: 135/95 S1: 105/75 S2: 75/45) 21 Double Unders (S1: Attempts S2: Singles) Segment...
Read More
1 … 111 112 113 114 115 … 419