WODS – Feb 27 – March 4

admin201 Workouts of the WeekLeave a Comment

Training Purpose We’re going to see a shift towards a focus on improving your scapular control and gleno-humeral rhythm in the coming weeks. This is a fancy way of saying we’re going to have you move your shoulders. Watch for the variations in rotation/circle movements. Last week we tried out the shoulder circles in a pushup plank. You’ll see that … Read More

WODS – Feb 20 – 25

admin201 Workouts of the WeekLeave a Comment

Training Purpose This week we’re going to see a continued focus on developing your hip control, and continue the segue into your shoulders. The movement puzzle this week is going to be quite simple. It’s a popular “test” that some people claim is a good measure of your movement health. Starting seated on the ground, can you get up to … Read More

WODS Feb 13 – 18

admin201 Workouts of the WeekLeave a Comment

Training Purpose The Development WODs for this week will continue to focus on your hips, with some shoulder stability and control work making an appearance. In the warmups, pay close attention to that squat to kneeling pattern. Can you do it with your feet together (heels and big toes touching), and does it make a difference if you do it … Read More

WODS – Feb 6 – 11

admin201 Workouts of the WeekLeave a Comment

Monday Current Leaderboard for the Rowd Royalty Competition. Warm Up General body warm up if you are early to class. Sidelying Windmills Cat/Cow 6-10 Mattress Flippers 3/3 Quadruped/Lateral roll 3/3 FLR/Pushup Plus 10/10 Side Plank Elbow Touch 5/5 Low Bear Shoulder Tap 10/10 Inchworm to stand 3 Squats 10 High Squat to Kneeling 10 Cossack Squat 10 Low Squat to … Read More

WODS – Jan 30 – Feb 4

admin201 Workouts of the WeekLeave a Comment

Monday Current Leaderboard for the Rowd Royalty Competition. Warm Up General body warm up if you are early to class. Sidelying Windmills Cat/Cow FLR/Push+ Lizard Lunge Squats Lunge Rotation to Cossack Hanging Shoulder Circles Arch Hang Tuck Lever Wrist Pushup Seq Calf Raise Seq 2 Rounds Mobility Ladder Cone Slalom 5 Forward Bounding Broad Jumps WOD Development WOD A: 10′ … Read More