WOD - Sunday, 2.8.15

Ryan and Tori discuss strategy, or something, as Steph finishes up her row in another busy Saturday class. Today's workout was a lot of volume, you guys did a great job.

Remember, sign up for Friday night lights is at the Front desk, get on it! 2.20.15

Flex in the City is Next Friday and Saturday! We would love to have you there, if you want to help out, throw your name on the list.


Active Recovery

Warm Up

- Establish a Minimum Grip Distance for a PVC Pass Through 

- 2 Sets, 20 Reps, 30 Seconds Rest – PVC Pass Through, hand grip 2” wider than min distance on each side

- 10 reps, 1 set - PVC Over Head Squats with minimum Pass Through grip

- 2 Sets, 10 Reps, 1 Minute Rest (Empty Barbell) – Complex – Shoulder Press->Back Rack->Snatch Grip Shoulder Press->OHS (3 second pause at bottom)->Front Rack = 1 rep

- Accumulate 1 Minute Handstand Hold Against the Wall, if this is easy for you incorporate an AMRAP shoulder tap.

- 2 Sets, 10 Reps Each Arm (complete all reps on one arm before moving to other), As Heavy As Possible  unbroken without recruiting hips or knees – Kettlebell Single Arm High Row. 


3 Rounds for Quality

30 Lateral Plate Step Overs

10 Bird Dog Each Side

10 Laps (5 each arm, down 1 back 2) suit case Farmer's carry 70/53


Community Fitness

Warm Up

500 Meter Row (Half will start here, half with carry, then switch)

10 Hand Release Pushups

10 Deadlifts at working weight

Accumulate 1 Minute each arm overhead walking carry 53/35 (Half will start here, half with rower, then switch)


In groups of 3 

Break Up however you want, one partner holds a plank, the other holds the barbell 155/105

3000M Row

75 Ring Dips

75 Toes to Bar

150 Doubles

75 Burpees

75 Deadlifts 155/105

750M Row (Split Evenly)


Good luck!