WOD

WOD: Every 2min x 32 min. (4 Rounds) 1. light-moderate load sled push- walking pace, but moving the entire 2 min. 2. 30-45 seconds of UB heavy russian KB swings (fluid swings with each breath) *walk remainder of 2 min. 3. Farmers Carry width of room, rest at each width of room- mod-heavy load KB. […]

Sat. April 11. Gym Closed- Lifting Meet at Force Fitness. Sun. April 12. Schedule TBA.

“When a muscle isometrically contracts, there is tension but no movement, but on relaxation, that muscle is able to stretch beyond its initial maximum length and thereby increase the associated joint’s range of motion. PNF takes advantage of this brief opportunity by immediately subjecting the muscle to a passive stretch.” Putting the MOB in Mobility

WOD: Every 2min x 24 min. (3 Rounds) 1. Sled Push light-moderate load, walking pace, but moving the entire 2 min. 2. Unbroken Heavy Russian KB Swings 30-45 seconds (fluid swings with each breath) *walk remainder of 2 min. 3. Crossover Symmetry 1-3 movements x 5-8 reps of each. 4. Turkish Getup alternating arms, light

Sat. April 4. HCF Habitat Build Day Open Gym 8-11am. Olympic lifting 10-11am. NO Team WOD today. Sun. April 5. Gym Closed- Active Rest day! Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s

WOD: Alternating Tabata, 20 on x 10 off odd rounds: floor-shoulder-overhead ‘Grace’ (95,135#) *goal with these rounds are to keep the same # of reps, but move entire 20 seconds. even rounds: plank hold