Turkey WOD & Strong Sunday, October 7, 2018

Sunday Strength

Mobility is Cancelled today

Gym will close at 10:30You can follow this ROMWOD at home.20 mins2 min Dragon Left3 min Puppy stretch2 min Dragon Right3 min child's pose2 min pigeon left2 min twisted cross left2 min pigeon right2 min twisted cross right2 min SaddleRebound

ROMWOD POSES FOR REFERENCE

Dragon

Puppy

Childs Pose

Pigeon

Twisted Cross

Saddle

 

SUNDAY OCTOBER 7/18

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Strength

Back Squat7-7-7Superset with hamstring curls10-10-10.Incline Db Bench Press10-10-10Superset with Db Rows7-7-7.

Turkey CONDITIONING

ROWING WOD - 30 minutes2 min Moderate1 min Hard3:30 50 Air Squats & Rest1 min Moderate1 min Hard1 min Easy3:30 50 sit-ups & Rest1 min Moderate:30 sec Hard1 min Easy:30 sec Hard3:30 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 Hard2 min Rest

Finish Tabata 4 min

Air SquatsSit UpskB swingsMountain climbers