WOD 5.9.20

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Password: CFSBK

Locked & Loaded WOD 5.9.20

Warm Up
10 Minutes for Quality:
10 Alternating Forward Goblet Lunges (walking if you have space)
:20 each KB/DB Side Plank 
20 Quadruped Shoulder Taps
16 Alt. Russian Twists 

Conditioning
4 Rounds of :40 Work, :20 Rest
Goblet Squat+Russian KB Swing 
Forearm Plank
:20 Forward :20 Lateral Feet Together Hops
Hollow Hold
1-Arm Tall Plank Row (switch every 5 reps)

Post work to comments.

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Brittnastics 5.9.20

Warm Up/Movement Work
3 Rounds:
1:00 Straddle Wall Sit
8 Alternating Toe Taps
8 Alternating 90/90 to Straddle

Mobility 
Adductor PAILs & RAILs

Perform after warm up today. In class we will try a different variation.

Prep
3 Rounds:
6 Compression Sit-Up to Pancake
6 Straddle Ups + 6 In/Out Circles in Straddle

Adding a rep this week, you can add 1-3 reps or move slower. 🙂

Strength
5 x 1.1 Straddle Press Wall Assisted

Rest :20 between reps, :60 b/w sets. Options for modification include: kicking up to Handstand and performing the eccentric, straddle hops, spot assisted work (if you have a spotter at home).

For Quality Conditioning and Play!
4 Rounds:
8-10 Towel/Slider Straddle Ups
4 Candlestick to Seated Straddle w/ elevation
4 Pike Jumps + 4 Straddle Jumps + 4 Tuck Jumps
8-10 Alternating Cossack Squats

Post work to comments.

Daniel R. under the yoke at Strong Fit right around this weekend in 2018 | Photo by Thomas H. 

Weekend Classes

Get your socially distanced fitness on with us this weekend! We have a few classes to choose from. Here’s our schedule:

Today
10am Locked & Loaded
12pm Brittnastics

Sunday
10am Active Recovery

Click over to the Virtual Class Info page to join us. 

Question of the Day

What’s your favorite fried food?

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