Friday March 10th
Open week 3. Class will run as normal throughout friday, your WOD will be the Open WOD 🙂
Entries by Brian
Thursday March 9th
Warm Up Laps of love WOD 5 rounds for time: 50 double unders 25 sit ups Skill 30 on 30 off: plank hold squat hold super couch hippy stretch
Wednesday March 8th
Warm Up banded pull aparts banded oh press mtn climbers x20 WOD 4 rounds: 9min cap 15 stoh 15burpee over bar (rx unbroken stoh) Skill 0-4mins: tabatta hollow 5-9mins: tabatta arch 10-15mins: 1-5 kipping swing(scale back to active hollow hang)
Tuesday March 7th
Warm Up Tabatta(2 x20sec) bike burpees pvc cleans WOD 20min AMRAP 1 hang power clean(scale up to power clean from floor) 3 push up(scale up to hspu) 5 wallball Skill e2mom x 14mins(6sets + team talk) set 1-3: db/kb front squat x 10 reps(focus on front rack stability with awkward object) team talk…
Monday March 6th
Warm Up 10 air squats 10 lunges 10 pull aparts 5 burpees WOD In a team of 3 Complete 300 cal row 150 cal bike Movement(in wod room) e3mom x 15mins 20 db/kb bench + Sit ups 10-20
Friday 3rd of March
Its week 2 of the Open. We will be running the Open WOD as the class WOD all day
Thursday 2nd of March
Warm Up 5min amrap 10 squats 10 sit ups 10 push ups 5 burpees WOD 3 x 500m row rest 5mins between efforts you have 2:30 to complete your 500m goal is to get the fastest three times possible Gymnastics 0-4mins: hs kick ups 5-9mins: hs hold against wall 10-15mins: headstands with a…
Wednesday March 1st
Warm Up Sally Up into pvc mobility WOD 21-15-9 c2b/jumping c2b(dont rip your hands!) box jump kb swing (10min cap) Barbell cycling 3 x tall squat snatch(up to hang snatch) e2mom x 12mins
Tuesday February 28th
Warm Up banded: 20 pass throughs 20 press 20 pull aparts 10 lunges WOD 11min AMRAP 11 burpees 11 push ups(hspu) 11 right arm lunges 11 left arm lunges oh-fr rack-farmers Movement Front squats x 5 e2mom x 12mins
Monday February 27th
Warm Up Tabatta Jump jacks and air squats Coach led lunge complex WOD 30 wallballs 100 doubles 30 wallballs 100 doubles rx unbroken wb scale doubles 50/high singles Gymnastics 15min emom: Min 1: 30 sec arch hold Min 2: 5 hollow pull back Min 3: 5 kipping swing
