Teams of two Tuesday

4/30/19 Warm up: group, pvc mobility 400m run/row 15*12*9* of: jumping jacks push ups ring rows jump squats * :30 handstand hold or 1 min plank Strength: strict press warm up w/sets of five reps to 50% of 1rm then: 6×5@ 60-75% Partner Wod: Amrap 18 Minutes 0-2 sit ups w/plate 25/15 2-4 hrpu’s 4-6…

Wednesday with Holly

Happy Wednesday!!! What beautiful days we are having. 04.24.2019 Warm Up: 400m run Footwork in the sun Possible game (depending on ppl) Shoulder mobility Kip/ Butterfly practice– This week we’re adding in the pull-up! 3 sets of 5 kipping pull-ups Strength: 5 Sets 5 deadlifts @ 75-80% 6 strict pullups with 2 sec descent 3…

Wednesday with Holly

04.17.2019 Warm Up: Shoulder and hamstring mobility Core warm-up Possible game (depends one # of ppl!) Practice Kip* (3 min) If you have strict pull-ups + the kip, butterfly is aight. Strength: 5 Sets 4-6 tempo pullups (3 sec down) 4-6 tempo dips (3 sec down) 8-10 GHDs 2-3 min rest WOD: 3 RFT 20…