WODs

August 08, 2020 Saturday

Beirut Tribute WOD- Partner


August 07, 2020 Friday

General Warmup-Coach's Choice

Teaching Movements-Thruster

Teaching Movements-American Kettlebell Swing

Coach Led Cooldown and Stretching


August 06, 2020 Thursday

General Warmup

Teaching Movements-GHD Situp

Teaching Movements-Walking Lunge

This is 45 reps total. If you have not performed 45 reps in the past week, you will scale this to 5 GHDs per round and 10 abmat situps.

Coach Led Cooldown and Stretching


August 05, 2020 Wednesday

General Warmup-Coach's Choice

Teaching Movements-Box Jump Over

Teaching Movements-Hang Cleean

Teaching Movements-Kipping Pullup

Teams of 2-Partner Max Calories Rower

Partner 1 does 1 full round Partner 2 max calories on Rower Swap when partner completes full round of work. Log Rounds completed on this WOD.

Teams of 2-Log Rower Calories here

Partner 1 does 1 full round Partner 2 max calories on Rower Swap when partner completes full round of work. Log row calories completed on this WOD.

Coach Led Cooldown and Stretching


August 04, 2020 Tuesday

General Warmup

Teaching Movements-Clean and Jerk

Teaching Movements-Power Snatch

Teaching Movements-Bar Muscle Up

Grace, Isabel, and Vincent-Oh My!!!!


August 03, 2020 Monday

General Warmup-Work Technique

Teaching Movements-Double Unders

Teaching Movements-Row

Coach will teach the setup and points of performance for the Rower, as well as the damper adjustment.