Sunday Strength
Mobility is Cancelled today
Gym will close at 10:30
You can follow this ROMWOD at home.
20 mins
2 min Dragon Left
3 min Puppy stretch
2 min Dragon Right
3 min child’s pose
2 min pigeon left
2 min twisted cross left
2 min pigeon right
2 min twisted cross right
2 min Saddle
Rebound
ROMWOD POSES FOR REFERENCE
Dragon
Puppy
Childs Pose
Pigeon
Twisted Cross
Saddle
SUNDAY OCTOBER 7/18
Strength
Back Squat
7-7-7
Superset with hamstring curls
10-10-10
.
Incline Db Bench Press
10-10-10
Superset with Db Rows
7-7-7
.
Turkey CONDITIONING
ROWING WOD – 30 minutes
2 min Moderate
1 min Hard
3:30 50 Air Squats & Rest
1 min Moderate
1 min Hard
1 min Easy
3:30 50 sit-ups & Rest
1 min Moderate
:30 sec Hard
1 min Easy
:30 sec Hard
3:30 50 kB swings & Rest
:30 sec Easy
:15 Sec Hard
:30 sec Easy
:15 sec Hard
:30 sec Easy
:15 sec Hard
:30 sec Easy
:15 sec Hard
2 min Rest
Finish Tabata 4 min
Air Squats
Sit Ups
kB swings
Mountain climbers