April 20, 2016

Wednesday

ANNOUNCEMENTS:

Within the next few weeks we will be switching our membership management system to RhinoFit.  You will received an email from RhinoFit asking you to register your account and enter in your drafting information. 

What does this mean for you?

  • You will be able to track your workouts
  • You will be able to change your drafting information and charge retail items to your account
  • You will be able to check in and see your daily ranking on the Leaderboard
  • You will also be able to communicate with other members and stay up to date on any news from the box

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Front Squats 5 x 3 (Coach helps determine weight)

METCON:

5 RFT:
10 Handstand Push ups
10 Ring Dips
10 Push ups

EXTRA CREDIT:

Shoulder Complex

and

Shoulder Stretches

RX PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Front Squats 5 x 3 @70%

METCON:

3 RFT:
10 Handstand Push ups
10 Ring Dips
10 Push ups

EXTRA CREDIT:

Shoulder Complex

and

Shoulder Stretches

Comment