wodify-daily
Saturday, Dec 9, 2023
10:00am – 11:15am Community Class
Community Class

10.00am – 1pm Open gym
Open gym

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wodify-daily
Warmup (Time CAP: 12 min)*alternate through the first 2 movements for 2 sets of 101) Weighted ankle stretch https://youtu.be/BuuEMBa6-0g2) Seated pancake adductor barbell stretch. https://youtu.be/qeWncJjNekk• instead of the satic hold they show in the video, I want you to walk...
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wodify-daily
Warm up1) 10/side Seated 90-90 Hip Rotations 2) 10/side Half Kneeling Weight Shifthttps://www.youtube.com/watch?v=K9Tnc30dnqw3) 10/side Wall Hip Opener (pigeon)+2 ROUNDS @ INCREASING EFFORT:18/15 cal Bike/Row12 Alternating Kettlebell Half Snatch (6/side) 53/35lbhttps://www.youtube.com/watch?v=lzM6fWEChQg6 Dual KB Rack Squat 53/35lb rest 45 sec between roundsBack...
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wodify-daily
Only 10:30am class todayWODAMRAP (with a Partner) in 32 Minutes6K Row44 Push-Ups44 Wall Balls (20/14 lb)44 Box Jumps (24/20 in)44 Abmat Sit-Ups* One Rows while the other Works. If the row is completed, both partners may work together on the...
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