Blog
Blog
“Kelly”
WARM UP: 400m Run 2 Rounds: 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats with band 20 Monster walks each way 15 Pelvic Raises (both, left, right) SKILL:
“Scooter”
WARM UP: 10 Push Ups 10 Air Squats 10 Knees Above Hips 20 Double unders 10 KBS 5 KB Push Press per arm 10 Ring Rows SKILL: Set up for WOD WOD: “Scooter” 30min AMRAP
November 2018 Athlete of the Month
Congratulations to Bryan Sethney for being selected as November’s athlete of the month. Some of you may have not had the opportunity to have met Bryan due to the fact that he is a staple
Some burpees
WARM UP: 2X Line Jumps 25 Banded Glute Bridges 8 Drinking birds (per leg) 10 BB GM 10 BB Romanian DL 3 Burpees SKILL: 10:00 EMOM ODD: 10 Deadlifts EVEN: 16 Lateral Box Step Overs
Sunday Funday
WARM UP: Plyos SKILL: Set up for WOD WOD: 7:00 AMRAP 6-Power Snatch (115/75) 12- WBS (20/14) 3:00 REST 7:00 AMRAP 12- AM Sit-ups 6- BP To Pull-Up 3:00 REST 7:00 AMRAP 12- Shouldered DBl
Sunday Funday
WARM UP: Teams Of 2 ME Cal Bike 8:00 SKILL: Into WOD WOD: 6 RFT 12-DB Box Step Overs 12- Decline Push-ups 12- T2B 6- BPs :90
