Wednesday 7-18-17

Mid week again and we have a couple of good workouts to send in to RomWod Thursday. Dear all classes, you need to be doing some sort of recovery to help avoid injury and to help out your progress in the gym. That can be on your own, but let’s be real, no one really does much at home. Thats why we provide RomWod for you. It isn’t comfortable, it’s not always enjoyable, but it is more than beneficial, it’s taking care of your body. So, please, to everyone, come join us for RomWod, we will start it at your normal class time.

Swink Sweat

Core:

-Tabata Flutter Kicks

-Tabata Single Leg DB Romanian Deadlift

-Tabata Russian Twist

-Tabata GoodMornings

-Tabata Rainbow Planks

-Tabata Bent Over Row

Swink Fundamentals

-Quad Smash

Strength:

EMOTM for 6:00

Odd Rounds:

-10 Seated Ring Rows

Even Rounds:

-5 Ring Dips with a 2-3 sec pause at the bottom

Every 2:00 for 6 Rounds:

-1 Clean, power or squat

-2 Front Squats

-1 Split Jerk

Build up over the 6 Rounds

Core:

-accumulate 30 Strict Toes 2 Bar, as few sets as possible

Those ring rows…they spicy!