Wednesday with Holly

Warm Up: Group stretch/ mobility 3 Sets: This is leisurely! Partner A: 200m jog Partner B: 10 plate squats, 10 ring rows, repeat Strength: 4-6 Sets 3 strict pull-ups (add weight if needed) 8 tempo back squats (3 sec down, 2 sec at the bottom) 5 one-armed rows/ side 2-3 min rest WOD: 21*-15*-9* Renegade…

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…