W.O.D.

170928 Thursday 

Warmup: Pizza game x 6 mins (5 burpees every time your ab mat hits the ground) Pre-mobility: Overhead rib mobilization on Foam roller Health and Fitness/ classic A. 3 sets: A1. [...]

170927 Wednesday 

Warm up: 3 rounds at an easy pace 200m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walkPre-mobility: Spider-Man x 60s each Health and Fitness A. Front rack [...]

170925 Tuesday 

Warm up: 3 rounds at an easy pace 200m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walkPre-mobility: Hanging T-spine Mobilization 2x30s Health and Fitness A. 30 minute [...]

170925 Monday 

Warm up: 4 sets: 60s Row, 20 Plank knee drives (slow), 10 air squatsPre-Mobility: 10 inch worms Health and Fitness:  A. 3 sets: A1. Deadlift x 6-8 reps, rest 90s [...]

170924 Sunday 

Warmup: 5min AMRAP of 10 foot Duck walk, 10 foot inch worm crawl, 10 foot lunge reach and twist, 10 foot side to side, 5 burpees with no push up. Pre-mobility: [...]