Thursday- January 23rd

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Rolling Straddle Stretch (3 ways) x 3 sets *Calf Stretch x :30 each

A. “No Brainer”

On the 3:00 x 5 Rounds:

21 Plate Hops

12 Shuttle Sprints

6 Deadlifts

Build in Load on the Deadlift. Score is heaviest deadlift weight.

B. 3 Sets of:

GHD Back Extensions x 10-12 Reps

Single-Arm DB Row x 8-10 each arm

Palloff Hold x :20 each side

C. Mobility and Maintenance- can be done at home if needed- but do it!!

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)

* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

**Holiday Open WOD #1 scores must be submitted by Thursday at 9am to count! The WOD's are only to be done ONE time. Please reach out if you have any questions!

**Thanksgiving Week Class Schedule:

11/28 8:00am only

11/29 8:00am + 5:30pm

11/30 8:00am only

Featured Posts
Posts Are Coming Soon
Stay tuned...
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square