Advice

Mandatory Mobility
Spend 15 minutes mobilizing your body to recover from a tough week of wods and prepare for today’s workout
WOD
For time:
Run 400m
5 Rope Climbs
15 Handstand Push-Ups
Run 800m
...

Mandatory Mobility
Spend 15 minutes mobilizing your body to recover from a tough week of wods and prepare for today’s workout
WOD
For time:
Run 400m
5 Rope Climbs
15 Handstand Push-Ups
Run 800m
...

Strength
Front Squat
5 sets of 3 reps @ 80%
WOD
7 Minute AMRAP of:
15 Wall Balls
1 Rope Climb
Basics
3 rounds for time of:
15 Mountain Climbers (15L/15R)
12 Split Jumps (12L/12R)
9 Kettlebell Push Pre...

Strength
Back Squat
5 sets of 3 reps @ 80%
WOD
4 rounds of:
Sprint Row 500m
Rest as needed between rounds
Basics
Row 500m
Then
3 rounds of:
10 Box Jumps
10 Kettlebell Swings
10 Sit-Ups

Choose an Are...

Strength
4 alternating rounds of:
5 Split Press – heavy
5 Pendlay Rows – Heavy
WOD
Each Minute on the minute for 10 Minutes complete:
1 Rope Climb
With remaining time alternate each minute...

Strength
4 alternating rounds of:
5 Split Press – heavy
5 Pendlay Rows – Heavy
WOD
Each Minute on the minute for 10 Minutes complete:
1 Rope Climb
With remaining time alternate each minute...

Barbell Work
5 sets of:
1 Low Hang Clean (below knees) + 1 High Hang Clean + 1 Jerk @ 75-80%
Then
4 sets of:
3 Clean Pulls @ 100% of Clean 1RM
WOD
10 Minutes to Complete 3 rounds of:
20 Double Unders
...

Barbell Work
5 sets of:
1 Low Hang Clean (below knees) + 1 High Hang Clean + 1 Jerk @ 75-80%
Then
4 sets of:
3 Clean Pulls @ 100% of Clean 1RM
WOD
10 Minutes to Complete 3 rounds of:
20 Double Unders
...

Mandatory Mobility
Spend 15 minutes mobilizing your body to recover from a tough week of WODs and prepare yourself for todays workout. Check out MobilityWOD.com or the posters in the lobby if you need...

Mandatory Mobility
Spend 15 minutes mobilizing your body to recover from a tough week of WODs and prepare yourself for todays workout. Check out MobilityWOD.com or the posters in the lobby if you need...