Thursday 170921

Today, 615p Striking 30-40 minutes and  20 minutes of Stretching!!

Saturday Schedule:
6a – Oly  Class
7a – WOD
8a — Striking WOD 
8a – Skills class/Open Gym (Come in and work a goat, strength, etc)

9a –WOD

Sunday Schedule:
9a — WOD

Dynamic Warm-Up – Mobility

Prepare for…


“Trust Fall”

Partner WOD

3 sets each, against a 4 Minute running clock, for max reps of:

400 M Row immediately followed by AMRAP of

7 Heavy Med Ball Cleans

7 Push Ups

P1 will race through 4 min then rest while P2 races through 4 min—Alternating back and forth for 24 minutes until each partner has completed 3 sets.

* Scale reps/cals accordingly to maintain good mechanics, consistency  and intensity throughout.   Ask your coach for help.

RomWOD: 18- 22 Minute