Posts By: Avery Wittkamp

Saturday 170624 – Competition

Conditioning “Michael Goes Down Hill” 30 Shoulder to Overhead (135/95) 32 Alternating Pistols 34 Handstand Push Ups 36 Hollow Rocks 38 second Hollow Hold 40 Hand Release Pushups 42 Toes To Bar Time Cap: 30 minutes

Tuesday 170620 – Competition

Note: Level 1 Certification this Saturday. Please choose an Experienced WOD to attend. Warmup 5 minutes: Row, Bike, or Sandbag Carry 2 rounds of: 20 second Supinated Bar Hang 10/arm Suitcase Deadlifts 10 Push up Shoulder Taps A. 8 minute… Read more »

Monday 170619 – Competition

Note: Level 1 Certification this Saturday. Please choose an Experienced WOD to attend. Warmup 2 rounds of: 5 Sumo Inch Worms 10 Push up Shoulder Taps 10 Alternating Cossacks 10 PVC Pass Throughs A. Sumo Deadlift: Establish an 8-12 rep… Read more »

Tuesday 170613 – Competition

Note: Mobility Certification this Saturday. Please choose an Experienced WOD to attend. Warm up 2 rounds of: 5/side Lateral Box Step ups 10 Squat Press Outs 10 Groiners A. Front Rack Barbell Box Step ups: Establish an 8-12 rep max/leg… Read more »

Monday 170612 – Competition

Note: Mobility Certification this Saturday. Please choose an Experienced WOD to attend. Warm up 3 rounds of: 5/side Thoracic Extensions (quadruped) 5 Yoga Push ups 10 Squats with Press Out (10 pound plate or light kettlebell or dumbbell) A. Single… Read more »