2015 Omada Goals

HAPPY NEW YEAR!
We are very excited about this New Year and have some great workouts to come! We hope you all have set goals for this coming year and we want to help you meet your Fitness goals! Post them here under comments and together we will work hard to meet them!


"Stay positive. Stay Fighting. Stay Brave. Stay Ambitious. Stay Focused. Stay Strong."

WOD- 1-2-15

"2015"


Conditioning-(For Time)
20//15-Dips
20//15-Ball Slams
20//15 Power Cleans
20//15- Rope slams
20//15-KB Under Lunges
20//15- Toes to Bar


//=Run and Bear Crawl combo


Skill Work
Turkish Get up Progression


*Red Band Entry Level Classes Now Available!

WOD 12-31-14



Mobility/Warm up
10 DL bar
inch
lunge


Conditioning
10X
1 minute
      3 DL
      Shuttle Run
      Burpees


2 minute
      REST


(Record Number of Burpees Each Round)

WOD 12-30-14



Mobility/Warm up
air squat
Mt climb

Skill practice
Tabata Hang


Conditioning
AMRAP30


10 GHD hip ext.
10 chin ups
10 ring Rows
10 HR pushups
10 Box jumps
10 X Skips
10 Burpees

WOD-12-29-14

Mobility/Warm up
20 jumping Jacks
10 passthourghs
10 passthroughts w/ squat hold

Conditioning
7 Rounds
(Using same wt for all)
2 shoulder press
4 OH squats
6 push press
8 front squats
10 Pushjerks
12 back squats

Skill Practice
5 min
DU-AMAP