WOD Nov 16 – 22

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Weekly Priorities Monday Block Priority Tuesday Make Up or Conditioning Wednesday Block Priority Thursday Make Up or Conditioning Friday Block Priority Monday General body warm up if you are early to class. Warm Up Cat/Cow, 10/10 FLR/Pushup Plus, x10 FRC style “Fire Hydrant”, 10/10 FRC Standing Windmill/Arm circle, 5/5 Hanging Ring Internal/External Rotation, 5/5 Ido Squat 2.0 WOD Our Core … Read More

WOD – Nov 9 – 15

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Weekly Priorities Monday Block Priority Tuesday Make Up or Conditioning Wednesday Block Priority Thursday Make Up or Conditioning Friday Block Priority Monday General body warm up if you are early to class. Warm Up Run/Row/Ride/Rope 3-5′ Cat/Cow x6-10 Inchworm x10 FLR-Pushup Plus x10 Lateral Brachiation 2 trips Arch Hang x10 Small Shoulder Swing/Kip Swing x10 Ido Squat Seq 2 WOD … Read More

WOD Nov 2 – 8

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Weekly Priorities Monday Block Priority Tuesday Make Up or Conditioning Wednesday Block Priority Thursday Make Up or Conditioning Friday Block Priority Monday General body warm up if you are early to class. Warm Up Jump Rope 3′ mixed patterns Passive Hang 60″ Arch Hang x10 FLR / Push Plus x10 Sorenson Back Ext (GHD or Partner), 30″ WOD Our Core … Read More

WOD – Oct 26 – Nov 1

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Weekly Priorities Monday Block Priority Tuesday Make Up or Conditioning Wednesday Block Priority Thursday Make Up or Conditioning Friday Block Priority Monday General body warm up if you are early to class. Warm Up Forward Bend/Inchworm/Updog back to Standing flow, x5 Cossack/Tripod/Bridge flow, 3/3 Bird Dog Plank, 4×15″ Dynamic Hop to Ready Stance, x10 (3 hops/1 Stance) WOD Our Core … Read More