Wednesday with Holly

Warm Up: Footwork Outside Mobility Tabata plank and situps Strength: 4-5 sets :30 ring plank 8-10 GHD sit-ups (scale to 6-8 if these are new for you) :20 L-sit 2 min rest Please take your rest– it impacts performance. It also means class can move together and minimize finishing discrepancy. WOD: AMRAP 18 200m run…

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Saturday with Bree

5/4/19 Group ROM Warm up w/ animal crawls and active mobility WOD: teams of 2 30 Minute AMMAP Partner 1- 600m run Partner 2- AMRAP: KB squat clean 53/35 8 Box Jumps 30/26 4 burpee pull-up **Once Partner 1 returns from the 400m run, partners will switch responsibilities and pick up where the other left…

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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…

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