Kettle Belles

 

 

dynamic movement 

Group warm up 

SKILL

Practice pistols

5-7 minutes

STRENGTH

15 renegade row  (push up row row)

Back squats

5-5-5.

Start at 65%. Up by feel

3-3-3

Wod 

7 minute cap

50 toe 2 bar.

50 oh squats 95/65

Rest of time Burpees to a plate

MaD mobi  

Lat stretch band

Pigeon

Knee on the wall

Bully

 

From the .com

PR BABY!!

Weekend Information

Saturday

9:30am – Open Gym – Everyone is invited!

Sunday

12pm – Skillz & Sprintz

1pm – Yoga ReFlex

dynamic movement prep 

Group warm up 

50 n 50 GHD

Strength

Thrusters from the floor

3-3-3-3-3.  By feel

WOD
Then  from the .com

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups
20 reps back squats 95lbs
30 double-unders

MAD MOBI
Pigeon
Hamstring up n over
Roll lats
Roll quads
Shoulder band stretch