WOD November 30, 2017

WOD November 30, 2017

MOVEMENT 3 Rounds Band Face Pulls x 10 Bottoms-Up Squat x 3/side Alternating Shoulder Tap x 5/side STRENGTH 4 Rounds A1: Weighted Pullups x 4 A2: Half-Kneeling KB Press x 4/side *rest 1 minute after each movement 3 Rounds Hollow Band Pull-Aparts x 12 Pushups x 10...
WOD November 29, 2017

WOD November 29, 2017

MOVEMENT MovNat Drills CONDITIONING 4 Rounds 30 sec ON / 30 sec OFF Row KB Swings Assault Bike *rest 4 minutes between movements *complete all 4 rounds on the rower before moving on to KB Swings, etc. RECOVERY Steady State Aerobic Cooldown Assault Bike *or* Rower Must...
WOD November 28, 2017

WOD November 28, 2017

SKILL Turkish Getup STRENGTH Every 2 Minutes for 14 Minutes (7 Rounds) 1 Power Clean 1 Hang Power Clean 3 Front Squats FINISHER Loaded Carries First w/ the LEFT HAND then repeat w/ the RIGHT HAND *without setting the KB down Waiter’s Walk x Max Distance Front...
WOD November 27, 2017

WOD November 27, 2017

SKILL Jump Rope Practice CONDITIONING AQAP 50 KB Swings 30 Double Unders 40 Wallballs 30 Double Unders 30 AbMat Situps 30 Double Unders 20 Pullups 30 Double Unders 10 cals Assault Bike *25 Minute Time...
WOD November 25, 2017

WOD November 25, 2017

ANNOUNCEMENTS THANKSGIVING WEEK SCHEDULE Monday and Tuesday – Normal Schedule Wednesday 11/22 – NO 6:30pm Class Thanksgiving Day 11/23 – BEAST Mode to FEAST Mode at 10:00am (FREE for everyone, so bring friends and family) Friday 11/24 – 6:30am,...

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