Thursday

WOD

A.) 35min to Catch up on a workout you may have missedIf you are going to catch up on a workout, please understand the workout before coming in or ask Nick or Matt before the class if you are unsure.

OR 35min to Practice a movement of choice.
PRACTICE, meaning either - If it is a movement you can not do e.g Pullups/CTB Pullups/Muscle-ups, then work on that movement on it's own, we will give you progressions/re-gressions to help you.
Or say it's an Olympic lifting movement or gymnastic (bodyweight) movement you CAN do but would like to perfect, then completing a certain number of reps on the EVEN minute then a certain number of reps on the ODD minute is a good way of practicing each movement.
Examples of things to practice:
-Rowing, Double Unders
-Box Jumps, Rebounding Box jumps/higher than normal
-Pullups, CTB Pullups, Butterfly Pullups, Muscle-ups, ring dips
-Snatch/Clean & Jerk and their accessory movements (Snatch balance, jerk balance, hang clean etc)
-KB Movements, DB Movements, Med ball movements.
-HSPU, Pike HSPU, Handstands, Freestanding HS & the list goes on. We are always happy to give you something else to try.

You can and should use this time to complete corrective core/glute strength/stability exercises that have been given to you as well.

B.) Mobility:
5min Squat
Deep glute on box stretch.
Split stretch
Lat & ITB Foam roll.
Shoulder Stability:
1x15 Lying Cuff Rotations each arm (All angles)