THURSDAY

SWIMMING WOD

4 rounds, complete 1 round every 4min:
-100m freestyle
-50m backstroke

Along with the Swimming WOD that we program for you to do in your own time, Thursday's classes through winter are all "Open Gym" where we give you the freedom to do either of the following:

- 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.

- Attempt to complete level 2 Pre-Requisite's. (see Level 2 info tab)

- 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 can give you progressions/re-gressions to help you.
Or say it's a movement you CAN do but would like to perfect, then completing a certain number of reps for 10-15 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.

- Complete Mobility Drills written on the board & stretch anything that feels tight, please ask us if you don't know how.