W.O.D.

170917 Sunday 

Health: From Invictus: Complete as many rounds and reps as possible in 6 minutes of: 12 Kettlebell Swings 12 Burpees Rest 4 minutes, and when the running clock hits 10:00… Complete [...]

170915 Friday 

Warm up: Two rounds: 20x Jumping jacks, 20x Sit-ups, 10x Push-ups, 10x Squat jumps, 20 jumping jacksPre-mobility: Anterior chest smash x 2 min on each arm  Health and Fitness/ Classic: [...]

170914 Thursday 

Warmup: Pizza game - 5 burpees when your Ab mat hits the floor Pre-mobility:  x 20 Lunge reach and twist x 12 Squat mobility  Classic A. Buy in: 1000m Row Then [...]

170913 Wednesday 

Warm-up: Dynamic Pre-mobilty: 5 inch worms (no push up), 10 overhead rib mob on each side x 2 sets Health and Fitness A. Three sets:  A1. Back Squat x 6-8 reps [...]

170912 Tuesday

Warm up: Coach's Choice Pre-Mobility: Banded hamstring flossing on rig x 60s on each side Health and Fitness:  A. Every 3 mins for 15 min (5 sets): Press X 5 reps [...]