All the WODs and Movements!

Workout of the Day

A) 30 Rope Climbs for time

B) 15-12-9
Thruster 60/40kg
SDHP 60/40kg

Met-Con Class

Workout of the Day
A) Sprint Prep work and Warm up
Hops to Sprint
Forwards x 3
Sideways x2/2
Single Leg x3/3

5x Flying Starts
3x 100m increasing (60% , 75%, 90%)

B) 10 Minute Amrap
20 Wall Balls
100m Sprint !

*The focus is the 100m being a full sprint. I dont care how slow you do the wall balls or how many sets. SPRINT ON THE RUN!

Gymnastics Class

Workout of the Day

A) Hollow Body Plank Sliders

B) Hollow to V-Up (feet on Wall Ball) 10-10-10

C) Headstand to Press against wall

D) Paralette L-sit to Press Up position 5-5-5-5-5