wod
04/07/2019

04-07-2019 Wod in Southampton PA

Warm Up 3 x 10 Samson Stretch (once each round for 15-30 seconds) OH Squat…
Read More
wod
04/06/2019

04-06-2019 Wod in Southampton PA

Warm Up 600 meter run then… 4 Rounds 20/20 DB Lunges 12 OH Squats 12…
Read More
wod
04/05/2019

04-05-2019 Wod in Southampton PA

Warm UP Coaches Choice 10 min max Strength Snatch & Dead Lift 65% 10 70%…
Read More
wod
04/04/2019

04-04-2019 Wod in Southampton PA

Warm Up  600 meter run then… 2 rounds ski 200 meters 20/20 shoulder taps Practice…
Read More
wod
04/03/2019

04-03-2019 Wod in Southampton PA

Warm Up Coaches Choice 10 minute Max   HELEN 3 Rounds 400 meter run 21…
Read More
wod
04/03/2019

04-03-2019 Wod in Southampton PA

Warm Up Coaches Choice 10 minute Max   HELEN 3 Rounds 400 meter run 21…
Read More
wod
04/02/2019

04-02-2019 Wod in Southampton PA

Warm Up 300 meter run then… 2 x 5 wall squat 2 x 10 air…
Read More
wod
04/01/2019

04-01-2019 Wod in Southampton PA

Warm Up Row 1000 meter (arms only) Row 500 meters (arms & legs) Bench Warm…
Read More
wod
03/31/2019

03-31-2019 Wod in Southampton PA

WarmUP Run 600 meters Row 6 x 400m (SPRINT) Rest 2 minutes between intervals Then:…
Read More
wod
03/30/2019

03-30-2019 Wod in Southampton PA

WarmUp 3 rounds 15x Broad jumps 10x Jumping lunges 20x Push-ups WOD 21 - 15…
Read More