09 Nov WOD- Monday, Nov 10

This Saturday! Shoulder, Neck and Thoracic Spine Mobility Workshop with our Coach Yasmen! Nov 15th at 11:30am. Have you signed up yet? Search the event on our calendar to sign up. Must bring your own Yoga Tune Up balls. We sell them if you do not have any yet!

We are on the third week of the Jim Wendler’s 5/3/1 strength training program in conjunction with metabolic conditioning. This is going to be great for those of you who are looking for a consistent strength training cycle. In participating in the cycle, it is very important that you track your reps and weights and read up on the details of the cycle here.
If you are not following the cycle, not a problem, you can still do the strength sets and reps with everyone else!

Strength Wendler Week 3:

Bench
(% based on 90% of 1RM)
x5 @ 75%
x3 @ 85%
x max reps @ 95%

WOD: 15 min AMRAP

10 Pistols (total)
10 Push ups
30 DUs

Lv1: high box step ups, 90 singles
Lv2: rolling pistols, 15 DU

WOD Prep with Yasmen– How to prepare your body for the WOD

1. Shoulder Capsule Mobility
2. Banded Heel Cord- Anterior Approach

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