Junk Yard Dog

DSC_0313

NEWS!

Friday Night Class is getting SPICED up with a WOD in the Park!

Join us for 6:45pm class for an outside, in the park, something different and fun workout!

BYOB for your recovery drink!

Saturday

Open Gym with….. BIGGDAVE – 9:30am

Sunday

REFLEX – with Stretchy Pants Stacey! 6pm

SATURDAY, NOVEMBER 2nd!

10:30 – HOPPER WOD Competition

RX Only

$10 cash throw-in, wod chosen from the hopper and winner take all!

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Junk yard dog warm up

30 med ball slams

10 each leg of single leg rdl with kettle bell

Strength

Snatch
3-3-3-3-3

Wod
Row 150 meters
Rest 30 seconds
10 rounds.

Sup
5 minutes of fun.

Mad mobi
Pigeon
Press ups
Keg stretch
50 frog legs

Leave a Reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.