20142411 – Yoga Tuesday Night @ 7:15PM

YOGA Tuesday Night this Week @ 7:15PM (tomorrow)

Warm-Up
1x
10 inch worms
10 walll squats
10 broad jumps
20 plank/glute raises
200m row

Core WOD
2x
30 sec. R. Side plank
30 sec. Mtn. Climbers
30 sec. L. Side plank
30 sec. Crunches
30 sec. Hollow rocks
30 sec. Rest

WOD
Buy in: 20 Turkish Getups
Then, 3 rounds
20 Air Squats (Bonus: Goblet squats)
25 Wall Situps
20 Walking lunges (bonus: w/kb)
25 Groiners
Cash out: 20 Turkish getups

STRENGTH
Deadlift 5 – 5 – 5 – 3 – 3 – 2
(Work up to 2 rep max)

20142111

Warm-Up
15 OHPT
15 wall balls
15 h.r. pushups
1 min plank
x3

WOD
Row 1000 Meters
100 D.U. (4 to 1 singles)
Row 750 Meters
75 D.U.
Row 500 Meters
50 D.U.
Row 250 Meters
25 D.U.

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20142011

Warm-Up
row 200
25 good mornings w/kb
100 jump ropes
25 good mornings
row 200

WOD
with a running clock 2min of work 1min of rest until complete (for total time)
3 DL #275/185
6 Box Jumps 30″/20″
9 RKBS (2 kb) #70/50
12 Box Jumps 30″/20″
9 RKBS
6 Box Jumps
3 DL
6 Box Jumps
9 RKBS
12 Box Jumps
9 RKBS
6 Box Jumps
3 DL

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20141811 – Schedule Update / Holiday

Beginning tomorrow and until further notice we won’t have a 7:15 P.M. class. If you attend this class please make arrangements to come to one of our other class times.

As for the Thanksgiving holiday we will hold a single class time on Thursday (Thanksgiving) 27TH @ 8 A.M. and will be closed the remainder of that week. NO CLASSES FRIDAY (28TH) OR SATURDAY (29TH).

150 Wall Balls
30 D.U. every time you rest

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20141711

Warm-Up
Row 500 Meters
Bear crawl down and back
Lunge down and back
x2

WOD
Open Wod 12.1
7 Minute AMRAP
Burpees to a target 6″ above max single arm reach

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