11/21/2019 - WOD A


Workout
FOR TIME
21-15-12-9-9-12-15-21
Slam Ball (30/20)|(20/15)
Cal Bike
POST WORKOUT SKILL
ON A 12:00 RUNNING CLOCK...
Practice Handstands or Handstand Walk

*Suggested Drills Include...
0-4 Mins - Wall Supported HS, Box Supported Pike Hold, or Wall Walk
4-8 Mins - Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk
8-12 Mins - Free Play / Coach Guidance


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11/21/2019 - Boot camp


Workout
EMOM x 16 MINUTES
MIN 1 - 15/12 Cal. Row
MIN 2 - 20 Arm Haulers
MIN 3 - 200m Run
MIN 4 - 15 Ring Rows


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Comments

Zachary Perry

Zachary Perry 2 months ago / Reply

11/21/2019 - WOD A: 10:17

James Lawrence

James Lawrence 2 months ago / Reply

11/21/2019 - WOD A: 12:35

Stephanie Ross 2 months ago / Reply

11/21/2019 - WOD A: 15:24
Notes: 15# slam ball Rower

Gary Godtland

Gary Godtland 2 months ago / Reply

11/21/2019 - WOD A: 11:25
Notes: 20# Slam Lost track and did 25 cal first round so extra fitness there

Nicole Bouchard

Nicole Bouchard 2 months ago / Reply

11/21/2019 - WOD A: 13:40
Notes: 15# slam ball Row

Kelsey Rudert

Kelsey Rudert 2 months ago / Reply

11/21/2019 - WOD A: 11:17

Stephanie Ross 2 months ago / Reply

1 rm front squat: 105 lbs

Tyler Browne 2 months ago / Reply

11/21/2019 - WOD A: 11:26

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