Mobility Warm-up 3 Rounds 20 seconds High Knees 20 seconds Butt Kicks 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups Move through 3 rounds of the movements at 50-75% of your maximal speed. Skills / Strength 5 Sets (3:00 Rest) 3 Push Presses (3 Rep Max) Perform 5 sets of 3 push presses taking 3 minutes…
Monthly Archives: July 2015
Mobility Warm-up Slow “Fran” for Quality 21-15-9 Thrusters (Men: 45lb / Women: 35lb / Beginner: 15lb) Fitness Level Substitution: Push Presses Butterfly Pull-ups Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows Go through these movements slowly, this is not for time. We want perfect form and to start getting warmed-up. Perform 21 thrusters then 21 pull-ups, then 15…
Mobility Warm-up 10 Big Arm Circles Forward 10 Big Arm Circles Backward 10 Small Arm Circles Forward 10 Small Arm Circles Backward 3 Rounds for Quality 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups Skills / Strength REST Tomorrow will be a heavy day, so use it all in the WOD today;) WOD Death By Push Presses (Men: 135lb…
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