Category: WOD

Prom Box Competition Explanation Mobility Medial Chain WOD “Parents Just Don’t Understand” 3 Rounds 400m Run 25 Sit Ups 20 DB Push Presses (35,25) 15 Deadlifts (185,135) $ Out 10min EMOM Odds: 15/12 Cal Row Evens: 4 Front Squats @ 70% WOD NOTES

Prom Location &  King/Queen WOD #1 Prom Box Competition Explanation Mobility Pigeon Complex + Front Rack WOD **Choose your fastest metcon below and complete, 15min time cap** “Karen” 150 Wall Balls “Elizabeth” 21-15-9 Squat Cleans + Ring Dips “Jackie” 1000m Row, 50 Thrusters, 30 Pull Ups $Out Thruster (1RM from the rack) WOD NOTES

Mobility Shoulder Jobe WOD “Empty Cals” 2 Rounds 200 Meter Prowler Push (empty) 30 Calorie Bike 200 Meter Prowler Push (empty) 60 DUBs (x2) –Rest 5min to WOD #2– “Fist Full Of Dollars” 21-15-9 Thrusters (95,65,75,55) KB Swings (55,35,45,25) $ Out 10min EMOM Even: 3-5 Muscle-ups Odd: 4-6 Kipping Deficit HSPU Rx+ = weight vest […]

Mobility Hip Wall Opener WOD “I” Partner Up 100 Calorie Row 50 Burpee Bar Hops 50 Squat Cleans (115,75,95,65) 50 Alternating T2B (L+R=1) 50 Squat Cleans 50 Burpee Bar Hops 100 Calorie Row $ Out Have a great weekend! WOD NOTES

Mobility Shoulder Jobe WOD “Strict Press Biathlon” 25 Strict Press (95,65) 25 Strict Press (65,45) 25 Strict Press (45,35) **Every time you break you must complete 20 Dubs (40 singles) **20min time cap $ Out 3 Rounds for max reps unbroken Bench Press (135,95,95,65) Ring Rows at parallel WOD NOTES

Mobility Neck and Shoulders WOD “Kettlebell Glory” 3min AMRAP 25 KB Swings (55,45,45,35) 25 Sit Ups AMRAP 1-arm Hang KB Snatches –1min Rest– 3min AMRAP 25 KB Swings 25 Sit Ups AMRAPf 1-arm Hang KB Clean and Jerks –1min Rest– 3min AMRAP 25 KB Swings 25 Sit Ups AMRAP of KB Goblet Squats **Rest 5 […]

Bring a Friend Day! Mobility 6min Couch stretch, rotating every 60sec. **extra challenge, elevate front foot “Melody and Moonlight” In 40min complete: 40 Cal Row 40 Box Overs (24,20) 40 Deadlifts (135,95,115,75 40 Wallballs (20,14) 40 Ring Dips 40 Wallballs 40 Deadlifts 40 Box Overs 40 Cal Row $ Out Mobility with Coach WOD NOTES

Mobility Overhead Archetype WOD “Wanderer of the Wasteland” 4min AMRAP 18 Power Snatch (75,55,65,45) 18 Burpee Pull-ups Max Calorie Bike –4min Rest– 4min AMRAP 15 Power Snatch (95,65,75,55) 15 Burpee Pull-ups Max Calorie Bike –4min Rest– 4min AMRAP 12 Power Snatch (115,75,95,65) 12 Burpee Pull-ups Max Calorie Bike **Score total cals rowed $ Out 7min […]

Mobility: 5min Lateral Seam WOD “Trail Of Dust” For weight: 10 Snatches 20 Deadlifts 10 Snatches **score weight used –5min reset– “The White Horseman” 3 Rounds: 10 Front Squats (135,95,115,75 20 C2B 50 Dubs (x2) $ Out 35 Weighted Bridge Ups

Mobility Overhead Archetype WOD “Climbing ‘Grace’” 1 Legless Rope Climb + 1 Regular Rope Climb 10 Clean and Jerks (115,75,95,65) 1 Legless Rope Climb + 1 Regular Rope Climb 8 Clean and Jerks 1 Legless Rope Climb + 1 Regular Rope Climb 6 Clean and Jerks 1 Legless + 1 Regular Rope Climb 4 Clean […]