Thursday June 6 2019
weak skill ….. Double Unders any one ?? wod #1- 5 rds 10 leg combo 2 walking lunges walking with calve raises and 1 squat MWeight 200 m run sandbag or weight plate drag pull 2x 10ps side wall balls 3x bear complex 95/65
Friday June 6 2019
Andrea our new Physiotherapist and first time to the top of the rope !!! YA!! Warm up 5 cat cows 10 thread the needle 10 ps t spine opener banded shoulder stretch hollow rocks practise for T2B and beat swings 10 beat swings, use shoulder not legs to move on the bar […]
Wednesday June 4 2019
Teen class coached by Coach Rachel, I told them to do something silly this is what I got! Warm up 15 minutes Shin roll out ; 30sec per side Ankle Joint Mobilization; 20 reps per side, use band Straight Leg Raise; 15 per side, supine against rig, one leg at a time Goblet Squat […]
Tuesday June 4 2019
WOD: For time: 50 banded push ups 40 DB Box Step-Over (50/35#, 24/20″)* 30 Devil’s Press (50/35#)** 20 Burpee Box Jump-Over (24/20″)*** use small box, weight plate 10 Strict Handstand Push-up**** 10 sec wall holds Core: (Bonus Work) 4 Rounds: 3x 6 MB Tuck-up…. head down and bring ball to knees 6 […]
Monday June 3 2019
warm up 10 minutes 50 single unders KB arm bar, 10 second holds (9lbs) 10 lateral lunges Kettlebell Arm Bars This can be used to focus on stretching the down arm or the up arm. Lye on your side, knees up. KB up towards ceiling, other arm straight under you. Lateral Lunges Make sure you […]
SUNDAY June 2 2019
MY SONS BIRTHDAY TODAY,,,,, I HAD HIM WHEN I WAS 12 !! PLEASE LOOK BACK IN YOUR BOOKS TO DECEMBER 2 2018 TO SEE HOW YOU DID? 5 attempt at ME pushups if picking Grace Elizabeth Clean 135 lbs Ring Dips 21-15-9 reps, for time or Grace Clean and Jerk 135 lbs […]
Saturday June 1 2019
TROPHY WINNER LAST WEEK TEAMS OF TWO, score is based burpee box jumps …… yes I know ….mean CURCUIT 1 EMOM EVERY 2 MIN ON THE MINUTE FOR 30 MINUTES 2 PERSON SLED PUSH… SIDE WALK ROPE CLIMBS BANDED PUSHUPS PARKING LOT SPRINTS BURPEE BOX JUMPS OVER, ON, STEP….. THIS IS […]