WOD

WARM UP: 10 Minutes : 3 push ups into handstands / 3 wall walks; 5 Dips; 5 Pike Push Ups; 10 Med Ball Cleans; 200 M Run

WARM UP:  3 Rounds of 20 weighted Lunges (25#); 20 Weighted Sit Ups (25#); 20 Weighted Russian Twists (25#); 30 Jumping Jacks SKILL:  Find your 1 RM Deadlift 

R & R Day Pictured: Hammock on Pigeon Point Beach, Tobago. Perfect for resting…

WARM UP: 3 minutes of skipping 3 minutes of 50 M Shuttles 3 minutes of Max Push Ups 

Tabata Warm Up: 8 rounds of the following movements of 20 seconds of work and 10 seconds of rest: V Sit Ups Jump Tucks Planks Row 

WARM UP: 100 – 200 – 400M Shuttles 10 Push Ups 20 Mountain Climbers 2 Wall Walks 100 – 200 M Shuttles

WARM UP: 10 Minutes of : 20 Second Samson Stretch’ 20 Second Couch Stretch; 5 Pull Ups; 50 M Butt Kicks; 5 Dips; 5 Inch Worms SKILL: 20 Minutes: Front Squats: 10 reps and work your way down to 1 rep WOD: 4 Rounds for time of: 5 Kettle Bell Swings 45#W; 55#M 10 Box

WARM UP: 10 Minutes of 20 Air Squats; 20 Lunges; 400 M Run then with the PVC 30 Pass Throughs; 30 Over Head Squats; 30 Back Squats; 30 Front Squats

WARM UP: 3 Rounds of: 20 Hollow Rocks; 20 Supermans; 10 V Sit-Ups; 5 Toes To Bar/ Knees to Elbows; 5 Pull Ups SKILL: Press Behind Neck: 5 x 5 Over Head Squats: 5 x 5 WOD: 18 Minute AMRAP: 5 Over Head Squats (85# W; 95# M) 10 Knees to Elbow/ Toes to Bars

R&R Day Photo of sunset at Stonehaven,Tobago