W.O.D.

171121 Tuesday

Warm up: PVC complex: 10 Back Squat, 10 Shoulder Pass thrus, 10 behind the neck press, 10 Good mornings x 1 Game: plank tap race: divide class into two teams [...]

171120 Monday

Warm up: 30 seconds of: jumping jacks, side lunges, active Spider-Man's, Cossack squats, active Samson stretch, air squats Health and Fitness A. Four sets of: A1. Strict Pull-Ups x 6-8 [...]

171118 Sunday 

A."The seven" with a parter *coach take the time to go through each of the 7 movements  Alternating movements with a partner, for time-7 rounds: 7 handstand push ups (modified or [...]

171117 Friday 

Warmup: 40ft skips, 40ft butt kickers, 40ft high knees, 40ft side shuffle each direction, 20ft Duck walk, 20 PVC Pass thrus, 20 chest pops, 10 arm circle in each directionPre-mobility: [...]

171116 Thursday 

Warmup: Hungry Hippo game Health and Fitness/ Classic: A. Every 4 minutes for 4 sets complete: 1 rope climb 10 alternating Pistol squats or goblet squats *Please choose modifications appropriately. [...]

171115 Wednesday 

Warm up: 5minute AMRAP slowly move through: 15 squats, 5 inchworms, 15 pvc shoulder pass throughs, 10 walking lungesPre-mobility: Overhead rib mobilization  Health and Fitness A. Four sets of: A1. [...]

171114 Tuesday 

Warm up: 3 rounds: 5 jumping pullups, 10 ring rows, 10 walking lunges, 10 cal rowPre-Mobility: Partner hanging t-spine 2x 30s Health and Fitness A. Three sets of: A1. Deadlift [...]

171113 Monday 

Warm up: 4 rounds: 5 pull ups (or jumping pull ups), 10 push ups, 10sit ups, 5 inch worms. Pre-Mobility: KB Bottom squat x 2 min  Health and Fitness A. Every [...]

171112 Sunday 

Health and Fitness/classicA. Six sets for times of: Row 300 Meters 40 Double-Unders As soon as you complete your last double under, stop the clock, pick up two KBs or [...]