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• Nutrition Tips for The Waverly Games by Vanessa Perrone

  You’ve been training for months for the upcoming Waverly Games and getting your mind ready to bring your best. While optimizing your nutrition should be done months in advance, I wanted to give you some last minute tips in preparation for Saturday’s competition.    The days leading up to the competition   In the days […]

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• WOD 422

  Warm Up  – 500 m row – Hamstring stretch Strength/technique  – Deadlift 4×4 WOD “Cindy wants to pick shit up* Amrap 20 – 5 pull ups – 10 push ups – 15 air squats 1 Deadlift @ 90%   a

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• Wod Day 374

  Warm Up  – 1000 m row – Hip openers Strength/technique  – squat clean Drills – Build up  to a heavy clean single WOD AMRAP 12 – 5 squat cleans – ME T2B *** Count your total T2b reps

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• WOD 354

  Warm Up  – Hip openers – shoulder mobility   Strength/technique  – Back squat @ 70% 5 x 5 – Emom 10 3 Power cleans @ 70%   WOD AMRAP 10 250 m row 12 burpee box jumps

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• Wod Day 349

  Warm Up  – shoulder mobility – hip mobility WOD For Time 1000 m row 50 box jumps 40 wall balls 30 C2b Pull ups 1000 m row 40 box jumps 30 wall balls 20 c2b pull ups 1000 m row 30 box jumps 20 wall balls 10 c2b pull ups

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