Thursday

WOD

A.) 35min to Catch up on a workout you may have missed
If 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. If you can nor make friday or Saturday and would like to do the WOD for either day let us know and we'll give it to you to complete.

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 for 15-20min on the EVEN minute then a certain number of reps on the ODD minute is a good way of practicing each movement.
EXAMPLES OF MOVEMENTS TO PRACTICE:
-Rowing, Running, 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 (Power, Snatch balance, jerk balance, hang clean etc)
-KB Movements, DB Movements, Med ball movements.
-HSPU, Pike HSPU, Handstands, Freestanding HS, L-Holds & 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 strength/stability exercises that have been given to you as well.

B.) Mobility:
Test - Sott Press.Calf foam roll + Stretch
Wall facing Squat
Partner Thoracic/shoulder opener
Split stretch
Shoulder Stability:2x Band Pullaparts
1x15 Lying Cuff Rotations each arm
Re-test Sott Press

Then stretch anything else that feels tight.