WOD

WARM UP: 400 M Run; 150 Single skips; 25 Ring Rows; 200 M Run; 30 Walking Lunges

WARM UP: 30 Pass Throughs; 30 Front Squats; 30 Back Squats; 30 Over Head Squats  all with PVC 100 Skips; 100 Sit Ups; 100 Flutter Kicks; 100 Hollow Rocks 

WARM UP: 10 Minutes of 20 Butt Kickers; 20 Walking Lunges; 20 High Knees; 30 Air Squats; 30 Ring Rows

WARM UP: With the PVC – 30 Pass Throughs;  30 Over Head Squats; 30 Front Squats; 30 Back Squats Sampson Stretch with 30 Second Hold; 1 minute holding squat; 1 minute hip stretch 

WOD: 100 Single skips 400 M Run 10 ten- second Lunge holds 10 Strict Push Ups 10 Inch Worms

WARM UP: 10 Minutes of: 20 Butt Kicks; 20 Walking Lunges; 20 Hollow Rocks & 10 Ring Rows

It’s R&R Day!

We had some guests swing by from Central Trinidad and had an off the cuff Throwdown. Two WODs were set by Coach Jose with WOD 1 being for the beginners/ intermediate athletes and WOD 2 for the more experienced ones. Needless to say we had a lot of fun! WARM UP: 800 M Run 30

WARM UP: 400 M Run 30 Lunges 200 M Run 30 Lunges SKILL: Deadlift: 5,5,5,5,5

Warm Up: 30 Pass Throughs 30 Over Head Squats Skill: for 25 Minutes  Rope Climbs