WODS – May 22 – 27

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Training Purpose Monday Warm Up General body warm up if you are early to class. Sidelying Windmills 3/3 Log Rolls 3/3 Cat / Cow 6-10 Kneeling Slow Spinal Rotation 5/5 Pushup Shoulder Circles on Fists 10/10 Inchworm to Stand Squat 5 Squat to Kneeling 5 Cossack Squats 5/5 Squat/Twist/Reach 5/5 90/90 switch, 3/3 Child’s Pose SLR, 10/10 Child’s Pose SL … Read More

WODS – May 15 – 20

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Training Purpose How are those Child’s Pose Straight Leg Raises treating you? Check in with yourself while you’re doing them. Are you able to fold tightly into that Child’s Pose? Meaning, can you get your butt to your heel, and your nose to your knee? Can you do this with your arms in front of you? You’ll see muscle up … Read More

WODS – May 8 – 13

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Training Purpose You’ll be seeing an uptick in “Ab” work this week. We’ve been working on building your understanding of a good brace position when we lift, but true athletic movement doesn’t happen with a static brace. We’ll be exploring some rotation and side bending movements as part of this week. You’ll see a fair amount of pulling in this … Read More

WODS – May 1 – 6

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Training Purpose This week we’re going to be focused on putting some of that hip balance to work. We’re bookending the work week with squats. Heavy back squats on Monday, and a “Tabata” style interval on Friday. You’ll also see a return of the muscle up and muscle up drills. We want you to work the most difficult pulling skill … Read More

WODS – April 24 – 29

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Training Purpose We’re entering our second week of including the Child’s Pose straight leg raise and “fire hydrant” in the warmups. You’ll see them in the warmups for 7 more weeks. As we progress, check in with yourself. Are they getting easier/more familiar? Beside working on the overall mobility needed to compress yourself into the Child’s Pose, we’re working on … Read More