March 29

Sunday, March 29, 2015

Next Friday is our first ever Women’s Only Workout and Wine night.  This will be a free workout for all friends and family at Venice from 7:30pm until the wine runs out!

Prehab:

Gristle/Groiners, 1 minute each
Downdog ankle stretch, 20x
10 Wall extensions
15 Scapula Push ups
Cat/Cow stretch, 10x
Leg swings, 10 each direction

Warm-up:

1 minute Single unders
30 Jumping jacks
10 Pike Sit ups
10 Jumping squats
10 T-push ups
2 minutes Double under practice

Cool down:

Doorway stretch, 30 seconds each
Calf stretch, 30 seconds each
Cobra stretch, 30 seconds
Pigeon, 1 minute each

Fitness Conditioning

5 rounds for time of:
15 Sumo Deadlift High Pulls
20 Bar Facing Burpees
25 Situps
300 Meter Row
35 Double Unders
400 meter Run
-35 min cap-

Notes:  Prescribed is 75/55.  Scale to allow for continual movement.  If you cannot perform double unders perform 100 singles.  

Don’t forget we are giving this amazing guy/athlete/coach a proper send off, Dance Wod Style!

Tonight at 5:30pm in Venice!