Author: Coach Daniel

Dynamic Effort Upper Mobility Shoulder Scrub WOD 16min EMOM Min 1 – 15 Sumo Deadlift High Pulls (75,55,65,45) Min 2 – 15 Wallballs (20,14) Min 3 – Max Calorie Bike Min 4 – Rest **score total reps + cals $Out Clean and Jerk (2(2×60%,2×65%, 2×70%, 2×75%, 2×80%)) **Score 80% WOD NOTES

Monster Mash! Mobility Ankles WOD “C2 ‘Cindy’” 5min AMRAP 2 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats 80 Dubs/Singles Max Cal Row in time remaining –5min Rest– 5min AMRAP 2 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats 80 Dubs/Singles Max Cal Row in time remaining –5min Rest– 5min AMRAP […]

Announcement Dr. Stu: Ardmore  4:30-6:30pm Dynamic Effort Lower Mobility Pigeon Game Strength Front Squat (3×6 @ 65%) WOD “Zephyr” 30 DB Thrusters (45,35,35,25) 20 Muscle Ups (bar or ring) 20 DB Thrusters 10 Muscle Ups **1MU = 1 jumping MU $ Out Gymnastics Work: 6,5,4,3,2,1 Strict HSPU **Rest 1min between each set WOD NOTES

Max Effort Upper Mobility Couch & Pouch WOD 10min EMOM Cluster **Build to a heavy)  –Then– “Campanology” 25 Kettlebell Swings (70,55,55,35) 50 Sit Ups 100 Dubs (100) 20 Kettlebell Swings 40 Sit ups 80 Dubs (80) 15 Kettlebell Swings 30 Sit Ups 60 Dubs (60) 10 Kettlebell Swings 20 Sit Ups 40 Dubs (40) 5 […]