Category Archives: Core Stability

WOD 4-30-2015

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Warm-up 3 rounds 8 minute cap 20 air squats 20 box steps 10 ab mat situps Stretch 4 minutes cap foam roller quads and hamstrings 2 minutes each Metcon 25 minutes cap 2 1/2 mile run Originally posted 2015-04-30 09:28:25.

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WOD 4-28-2015

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Warm-up 3 rounds 8 minutes cap 20 box steps ups (20/12) 10 push up release 10 air squats 10 ab mat sit ups Metcon 21 Minute cap 200 meter run 40-burpees 400 meter run 30-burpees 600 meter run 20-burpees 400 meter run 10-burpees Originally posted 2015-04-28 09:46:21.

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WOD 4-27-2015

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Warm-up 3 rounds 15 seconds huggers 8 push up 10 over head squats Gymnastics 3 rounds 8 minutes cap 10 chin ups strict chin ups 10 Ring dips Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 15 med ball clean 12 Ring Rows 20 ab mat sit ups 15 jump squats/steps ups to scale down Originally posted 2015-04-27 09:22:54.

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WOD 4-24-2015

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Warm-up 3 Rounds NFT (not for time) 8 min cap 8 Hand release Push-ups 10 air squats 12 crunches Weightlifting Squat (15 minutes to establish one rep max) Metcon time caps 15 minutes 10 Wall Balls (20/14) 400 meter run 20 Wall Balls (20/14) 200 meter run 30 Wall Balls (20/14) 400 meter run 40 Wall Balls (20/14) 200 meter […]

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WOD 4-23-2015

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Warm-up 3 Rounds NFT (not for time) 5 Hand release Push-ups 8 over head squats PVC 10 ab mat sit ups Metcon AMRAP time caps 20 minutes 5 Handstand push-ups 10 1-legged squats/Pistols 15 Pull-ups or ring rows Originally posted 2015-04-23 09:30:17.

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WOD 4-21-2015

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Warmup  (No Measure) 3 Rounds NFT (not for time) 20 Kettlebell Swings (face level) 10 Overhead Walking Lunges (use a plate) 8 ring rows Metcon (AMRAP – Reps) 4 min AMRAP C2B Pullups- Chest to Bar Pull-ups rest 30 Seconds 4 Min AMRAP Dead lifts (135/95) rest 30 seconds 4 Min AMRAP Toes 2 Bar rest 30 seconds 4 Min […]

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WOD 4-18-2015

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Warm-up 3 Rounds NFT (not for time) of: *8 minute time cap 16 PVC Thrusters 6 Ring Rows  200m Jog Metcon (Time) *15 minute time cap Sets: 10-20-30-40-50x reps Wall Balls (20/14) Ab mat Sit-ups Ring rows do a set of the 3 exercise for 10 reps each, than do set of the 3 exercise for 20 reps each …and so on […]

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WOD 4-16-2015

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Warm-up (No Measure) 3 Rounds NFT (not for time): 12 Overhead Squats (pvc or appropriate empty barbell) 10 Push-Ups 8 air squats 6 Ring Rows Metcon: 20-Minute AMRAP of Mary (AMRAP – Rounds and Reps) 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Keep track of your time Originally posted 2015-04-16 11:39:47.

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WOD 4-14-2015

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Warm-up 30 air squats 50 jump rope singles 20 box jumps 50 jump rope singles stretch 1 minutes Metcon (Time)  *35 minute time cap Row 1000m or 100 sdhp’s Run 200m Row 800m or 80 sdhp’s Run 400m Row 600m or 60 sdhp’s Run 600m Row 400m or 40 sdhp’s Run 800m Row 200m or 20 sdhp’s Run 1000m What […]

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WOD 4-12-2015

Warm-up 5 minute AMRAP 15 seconds Partner one walks in a plank position,Partner two holds partner 1 ankles 15 circles to the front and back(shoulders) 15 huggers 15 air squats Metcon (Time) 120 pull ups 120 plate ground to overhead 45/25 120 burpees 120 deadlifts (185/95) 120 box jumps 800m run Originally posted 2015-04-12 11:27:16.

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