Monday WOD

Hey guys, I just wanted you to know in advance, on Thursday, we'll be doing some training in the sport of wrestling. I will go over the basics of movement, scoring, etc and if we have time, we'll get some wrestling matches going on!


Strength WOD
3 X 5 Front Squat
3 X 15 Hollow-Rocks between FS sets

WOD
3 rounds for time of:
15 DB Hang Power Cleans (50#/35#)
15 Burpees

MWOD
Couch Stretch - 2 min/side
Hamstring Stretch - 2 min/side
Calf Stretch - 1 min/side

Thursday WOD

WOD
Gymnastics Skills Practice:
Hollow Body Position
Kipping Pullups
L-Sits
Handstands
Cartwheels
Round-Offs
Hand-Balancing Work

Wednesday WOD

Strength WOD
3 X 5 Deadlift
3 X AMRAP Hanging Leg Raises

WOD
21-15-9 for time of:
KB Swings (53#/35#)
Burpees
GHD Situps

MWOD
2:00 of Hamstring Stretch
4:00 of Paleo Chair (aka Third World Squat)
1:00 per side of Hip Capsule Work

Tuesday WOD

Strength WOD
3 X 5 Press
3 X 80% AMRAP Pullups

WOD
5 rds for time of:
5 DB Push Press
10 Pushups
10 Squats

MWOD
2:00 per side of Calf Stretch
2:00 per side of Couch Stretch
1:00 per side of Overhead Mobility Work

Monday WOD - Annnnnd we're back!

I hope you all had a great winter break, and enjoyed the time off with your families and friends! We're kicking things off right away. Class is back in session!

Strength WOD
3 X 5 Back Squat
3 X 20sec Hollow Rock in between Back Squat sets.

WOD
6 rounds for reps of:
20 sec AMRAP Lunges
10 sec Rest
20 sec AMRAP Pushups
10 sec Rest

MWOD
2:00 per side of Hamstring Stretch
2:00 per side of Pigeon Pose
1:00 per side of Couch Stretch