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

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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