Thursday

WOD

A.) 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 not 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 Attempt to complete level 2 Pre-Requisite's.
Women/Men
5/10 Kipping Handstand Push-Ups
8/14 Unbroken Kipping Toes to Bar (does not need to be continuous, just holding on to the bar)
10/20 Unbroken Kipping Pullups (“ ^ “)
5/10 Strict Pullups
5/10 Ring Dips
1/3 Muscle Ups
3x 75%/BW Clean & Jerk (Dropping the bar is allowed)
3x 60/70% BW Snatch (“ ^ “)
3x BW/125% BW Back Squat
3x 125%/150% BW Deadlift (must hold on for all 3 reps)
10x 60%/70% BW Overhead Squat
800m Run < 3:30/3:15min
1km Row < 4:30/4min
30 Unbroken Double Unders

OR 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 with one movement then a certain number of reps on the ODD minute with the other, is a good way of practicing each movement.
EXAMPLES OF MOVEMENTS TO PRACTICE:
-Rowing, Running (yes, there is a lot to learn here), 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 movements 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 may have been given to you as well.

B.) Mobility Drills.
Then stretch anything else that feels tight, ask us if you don't know how.