by Terri Lasher | Sep 25, 2023 | Uncategorized
WOD Baked Potato 10 Rounds 16 Single Dumbbell Alternating Step Back Lunges (50/35) 2 Wall Walks L2: DB 35/25, Partial Walks L1: DB 25/15, Inch worms Skills and Drills Double-Unders: Week 1 Day 1 Every athlete progresses differently in learning double-unders. Some can...
by Terri Lasher | Sep 24, 2023 | Uncategorized
WOD Snatch 1×1 Build to a heavy single Squat Snatch (10-12 minutes) * rest as needed between lifts * Potato Chips 2000/1750m Row *Every 2:00 (including 0:00) perform 15/12 Push Ups L2: 1750/1500m row, 12/9 Push-ups L1: 1500/1250m row, 9/6 Push-ups BOX BRIEF...
by Terri Lasher | Sep 23, 2023 | Uncategorized
WOD Thai Curry Every 2:00 (8 sets) 12 Box Jump Overs (24/20) 16 Wall Ball Sit Ups (20/14) L2: BJO’s 20/14, WB’s 14/10 L1: BJO’s 14/10, WB’s 10/8 BOX BRIEF September Challenges! Physical Mobility Challenge: Goal board The Challenge: Reassess...
by Terri Lasher | Sep 22, 2023 | Uncategorized
WOD Nashville Hot Teams of 2 3:00 Amrap 2 Rope Climbs (1 each) or 8 Strict Pull Ups (4 each) 20/16 Calorie Row (shared) Max Rep Back Squats (135/95) (one partner works at a time) -rest 1:00 between sets- 4th round and on extend to 4 minutes Go until 150 Back Squats...
by Terri Lasher | Sep 21, 2023 | Uncategorized
WOD Mango Habanero 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (50s/35s) – 10/8 Calorie Bike after each set – L2: DB’s 35s/25s, 8/7 Cal Bike L1: DB’s 25s/15s, 7/6 Cal Bike Mayhem Mini-Pump – Chest and Triceps 4 Rounds 12 Seated Chest Fly with...
by Terri Lasher | Sep 20, 2023 | Uncategorized
WOD Shoulder Press 1×10 Shoulder Press – Heavy 10 rep (10-12 minutes) * Rest a little longer than normal between sets when you reach heavier weights * Asian Zing 100 Double Unders 40 Wall Balls (20/14) 100 Double Unders 30 Wall Balls (20/14) 100 Double...
