Chasing Virtuosity

Last Saturday WOD at the Spencerville Road facility at 10AM! Hope to see everyone there!

Tuesday October 24th, 2017

1)Joint Mobility

2)Warm-Ups
5 steady rounds of:
10x Single Arm Push Press
(5 each side, use KB or DB)
10x Walking Lunges each side
5x Box Jumps 24/20

3)"DT"
5 rounds for time of:
12x Deadlift 155/105
9x Hang Power Clean 155/105
6x Push Jerk 155/105

4)10 min Recovery Jog

Monday October 23rd 2017

***there is no 5:30AM Class today***
The rest of the week will be back to normal sorry for any inconvenience this may cause.

1) Joint Mobility

2)5 steady rounds of:
30 sec goblet squat hold
5x Strict Pull-Ups
30 Sec Handstand Hold

3)Workout of the Day
10 rounds for time of:
13x Bar over Burpees
17x Back Squat (from floor) 75/55

4) Core
3 attempts to find your max effort plank hold

5)Shoulder internal rotation work.
Skip to 3:00 in the video below...

Internal Shoulder Rotation and the Clean | Feat. Kelly Starrett | Ep. 6 | MobilityWOD Internal Shoulder Rotation and the Clean SUBSCRIBE: http://bit.ly/1bRdYec About MobilityWOD: MobilityWOD is the ultimate guide to resolving pain, preventing ...

Hey guys! Anyone that isn't too busy today and wants to help out feel free to stop by the new place I Northland to help clean, lay flooring, and a few other odds and ends. Any help would be awesome! Thank you guys!

Tuesday October 17th, 2017

1) Joint Mobility

2) Warm-Up
4 steady rounds of:
10x Hang Squat Sn**ch (Bare Bar)
30x Double-Unders (30 singles)

3)WOD
"Nancy"
5rds for time of:
400m Run
15x Overhead Squat 95/65

4)Accessory
4x8 Back Rack Lunges each leg AHAP

5)Recovery
Calf Stretch 2min each

Skips to 3:30 in the video below
https://m.youtube.com/watch?v=e4cpBBDVGGU