Pumpkins are not just for carving!
Sunday, October 21, 2012 Mobility/Warm-up:Jog 400 metersDROMTrap smash, 1 minute eachSuper rack, 1-2 minutes each side10-15 GHD Sit-ups10-15 Hip extensions5 press (light load or bar)3 hang power clean5 push press3
6 Mile Morning Beach Run
6 Mile Training run along the beach. 7:45am meeting at the Totem Pole on the corner of Ocean Avenue and Adelaide Drive, in Santa Monica (map) and running south to Venice Ale
Exciting Weekend
Saturday October 20 Warmup/mobility5min double under practice shoulder prep Strength Skill10 min to practice Handstand Walking WOD Part1 (0:00-10:00)– 50 Ring Dips (strict, not for time)Part 2 (12:00-17:00)– 100 box jumps (20″/16″
In Omnia Paratus
Friday, October 19, 2012 Warmup/Mobility:Hip PrepPick 2 of the following, 1 min per side or 2 min total for each:Hip Extension with BandAnkle MobilityPosterior Chain Flossing with BandAssisted Bottom of
The 4 Kinds of Torture
Thursday, October 18, 2012 Warm up/Mobility:Jump rope practice, 3 minutesShoulder PrepGristle/Groiners, 1 minute back and forth10 Overhead Squats, bar or PVC EMOTM for 8 minutes:5 Strict Handstand Push ups10 Double
Shankle, Shankle
Wednesday, October 17, 2012 Warm Up/Mobility5 mins practicing double unders10 Good Mornings w/barAssisted Bottom of the Squat10 Broad Jumps Notes: Work on getting good depth in your load position at
People are awesome.
Tuesday, October 16, 2012 Mobility/Warm-up:Jog 200 metersBanded shoulder distraction, 1 minute each sidePush up series from shoulder prepLat activations from shoulder prep Strength/Skill:EMOTM for 10 Minutes:2 Turkish Get-ups (note: this
Dance WOD!
The Brainchild of McCoy, this will be our 3rd installment. Just watch, and then show up!
A Friendly Reminder
Monday, October 15, 2012 Check out the weekly programming HERE! On Ramp HERE! Warmup/Mobility:Row 500 metersInternal Rotation Stretch on Bar, 1-2 minutes – DEMO VIDEOKeg Drill with Bar, 2 minutesAssisted
Sweet Potato Power!
Sunday, October 14, 2012 YOU DON’T WANT TO MISS THIS…… DANCE WOD TODAY! SIGN-UP AND RESERVE YOUR SPOT! I hate sweet potato, said no one ever!!! I am just kidding,
