WODS – Feb 19 -25

admin201 Workouts of the Week

Training Purpose Monday Warm Up General body warm up if you are early to class. Run/Rope/Ride/Row 5′ Sidelying Windmills, 3/3 Deadbug, 3/3 Cat/Cow, 6-10 Front Plank 30″ Inchworm to Stand, 1 CARS Shoulder Rotations 3/3 CARS Hip Rotations 3/3 Neck / Ribcage / Hip Circles, 10/10/10 Shoulder Diamond / Centration + Stomp, 5/3 Squat 5 Squat / Twist 2/2 Squat … Read More

WODS – Feb 12 – 18

admin201 Workouts of the Week

Training Purpose Monday Warm Up General body warm up if you are early to class. Run/Rope/Ride/Row 5′ Sidelying Windmills, 3/3 Cat/Cow, 6-10 Inchworm to Stand, 1 CARS Shoulder Rotations 3/3 CARS Hip Rotations 3/3 Neck / Ribcage / Hip Circles, 10/10/10 Shoulder Diamond / Centration + Stomp, 5/3 Squat 5 Squat / Twist 2/2 Squat / Kneeling 5 Cossack Squat/Bridge … Read More

WODS – Feb 5 – 11

admin201 Workouts of the Week

Training Purpose Monday Warm Up General body warm up if you are early to class. Run/Rope/Ride/Row 5′ Sidelying Windmills, 3/3 Cat/Cow, 6-10 Inchworm to Stand, 1 CARS Shoulder Rotations 3/3 CARS Hip Rotations 3/3 Neck / Ribcage / Hip Circles, 10/10/10 Shoulder Diamond / Centration + Stomp, 5/3 Squat 5 Squat / Twist 2/2 Squat / Kneeling 5 Cossack Squat/Bridge … Read More

WODS – Jan 29 – Feb 4

admin201 Workouts of the Week

Training Purpose Monday Warm Up General body warm up if you are early to class. Run/Rope/Ride/Row 5′ FRC CARS Shoulder Rotations FRC CARS Hip Rotations Slow “Soda Can” Sidelying Windmills Prone Scorpion Cat/Cow Wrist Pushup Seq FLR/Pushup + Inchworm to Stand Squat Squat to Kneeling Cossack Squat/Tripod/Bridge flow, 5/5 Butterfly to 90/90 Ring Support 30″ Hanging Shoulder Circles Arch Hangs … Read More

WODS – Jan 22 – 29

Anton Emery201 Workouts of the Week

Training Purpose Monday Warm Up General body warm up if you are early to class. Run/Rope/Ride/Row 5′ FRC CARS Shoulder Rotations FRC CARS Hip Rotations Slow “Soda Can” Sidelying Windmills Prone Scorpion Cat/Cow Wrist Pushup Seq FLR/Pushup + Inchworm to Stand Squat Squat to Kneeling Cossack Squat/Tripod/Bridge flow, 5/5 Butterfly to 90/90 Ring Support 30″ Hanging Shoulder Circles Arch Hangs … Read More