Join us THIS SATURDAY @ Pig Beach NYC for brunch after our Spicy Saturday team WOD! We will be meeting at 2:30 for some food, drinks, & fun
One more week of this cycle. If you know what is going on come in and start training. Don’t wait to be told what to do.
Saturday is comp training. MM/FF Teams of FOUR. Put together your teams now for this coming weekend.
One Set NFT
Thoracic Flow
10 Dive Bombers
10 Alt Lizard Lunge w/Rotation e/s
10 Thoracic Bridge Rotations e/s
10 Alt Lizard w/ Straight Leg Stretch e/s
10 Prone Cyclone Arms e/d
10 Star Angels
60 Banded Bridge Ups
Then…,
Back-Elevated Glute Bridge – 5s x 12r
Superset w/…,
L-Sit Hold :20
Then…,
Close-Grip Bench Press – 5s x 1r @ 40X0 ← (Build)
Or…,
Push or Strict Press – 5s x 2r (Build)
Then…,
Banded (Elevated) Deadlifts – 5s x 1RM
Then…,
SA Db Split Snatch – 5s x 6r e/s
Superset w/…,
Reverse Curtsy Lunge x 5 e/s @ 12X0