Tuesday, September 17th, 2019

Week’s Preview: Week 4/4
Wednesday: Gymnastics core conditioning + Run Wod
Friday: Single Leg RDLs + Deadlifting

A great shot from our Supple Series Mobility workshop

A.
3 Rounds; 1 minute on/ 15 second transition
Turkish Getup Complex X 1 each side
– Perform a strict press X 3 reps from: 1/4, 1/2 and full position
– Spend 30 seconds on each side
Pallof Press from a progressing squat
– Spend 30 seconds on each side

B.
Power Clean + Pushpress
– Build to a heavy 1 +1
– Take 15 minutes
– Once you build to a fail weight, decrease load and continue with drop sets at 20% less weight.

C.
For time: (8 minute cap)
150 X Double Unders
– Sub with 300 singles if needed
50 X Alternating Single Arm Snatches
25 X Burpee + Pushup (1+1)

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Last September Foundations: Starting this Sunday, September 22nd. Limited Registration available!