By | August 21st, 2017|Obstacle Racing, Wods|

Run Warm Up: 1500m-2k easy while working progressively to highest possible Cadence then 2x 10x Inch worms 10x Hip Hurdles aka Over fence 10x Lunge with twist Choose ONE of the following Sports… Run: 300m repeats, rest 1:30, perform until pace or form deteriorates Row: 300m repeats, rest 1:30, perform until pace or form deteriorates [...]

By | August 20th, 2017|Obstacle Racing, Wods|

Dynamic Warm up: 2 rounds: 5 4-point squats. 5 star lunges. 10 forward and side leg swings. 10 touchdown arm swings. 5 T2B or sub of choice. 5 Wall Balls. 200m Run. Strength: Box Jump 15 minutes to 1 RM Height *Warm up as follows 5 with 20” – 3 @ 24” – 2 –@ [...]

By | August 18th, 2017|Obstacle Racing, Wods|

Warm-up: 2 rounds: 10 PVC pass throughs. 10 PVC figure 8’s. 5 pushup walkouts. 1 rope climb. 5 box jumps. 5 BB strict press. *Move through it at your own pace this is a warm up Strength: Strict Press EMOM for 8 minutes of: 3 Strict Press @ 70% of 2RM *Move the weight fast! [...]

By | August 18th, 2017|Obstacle Racing, Wods|

Run Warm Up 1k-1500m easy while working progressively to highest possible cadence. then 2x 10x High Kicks, opposite hand to opposite leg 10x Up and over the fence 10x/leg Hand clasped behind head walking lunges Choose ONE of the following Sports… Run: 1 mile repeats, rest 3:00, perform until pace or form deteriorates Row: 1 [...]

By | August 16th, 2017|Obstacle Racing, Wods|

Warm-up: 2 Rounds: 50m Bear crawl 10 Arm circles forward and backward 10 Air squats hang out at the bottom as needed 10 Touch downs 10 Toe touches per leg 250m Row Strength: Front Squat 5 x 2 @ 90% of 2 RM *Warm up as follows 5 with Barbell – 5 @ 60% – [...]

By | August 14th, 2017|Obstacle Racing, Wods|

Run Warm Up: 1500m-2k easy while working progressively to highest possible Cadence then 2x 10x Inch worms 10x Hip Hurdles aka Over fence 10x Lunge with twist Choose ONE of the following Sports… Run: :30 Sprint, 1:30 Rest/walk, perform until pace or form deteriorates Row: :30 Sprint, 1:30 Rest/walk, perform until pace or form deteriorates [...]

By | August 14th, 2017|Obstacle Racing, Wods|

Warm-Up: 2 Rounds: :30 ankle roll outs per side. 10 PVC pass throughs. 10 PVC good mornings. 5 pike ups per side. 5 inch worms. :60 of jump rope practice. Strength: Bench Press 20 minutes to a 2 RM *Warm up as follows 5 with BB – 5 @ 60% – 3 – @ 70% [...]

By | August 11th, 2017|Obstacle Racing, Wods|

Run Warm Up: 400-800m easy while building working to just over Goal Time Trial Cadence then 2x 10x Single leg toe touches 5x/leg Star lunge, walking lunge extend arm overhead on twist 5x/leg Side lunge Run: 5 Mile trial time *Benchmark, ensure a proper warmup Run Cool Down: 20x Bodyweight Good Mornings 2:00/side Straight Leg [...]