12.17.2018

Hey Everyone!

So Wodify is officially Live! all of our members have had profiles built for them, and Login instructions have been sent to your emails. If you did not Receive an email, take a look in your junk folder just in case, and if you still don’t see it just let us know and we’ll sort it out for you.

Wodify will allow us to have our athletes sign up for classes. For us as coaches this is huge, because it will give us the ability to make our programming even better; knowing how many people we can expect in a class makes it much easier to plan intricate workouts effectively. The app for this is the “wodify” app

Wodify will also allow us to offer our athletes workout tracking software. Here you will be able to log your score and results, where they will forever be stored and remembered in their database. This makes it much easier to keep track of records such as max lifts and benchmark workouts. the app for this feature is the “Wodify athlete” app.

Let us know if you have any questions regarding Wodify or how to use the software, and we’ll do all we can to help you get on track. This will be a learning process, even for us as coaches, but in time if we all make the effort we’re certain that this will make a hugely positive impact our our gym!

Warm Up

3 Rounds
30sec Pause goblet squat
30sec Cossack squats (goblet if possible)
1:00 bird dog, opt. Super bird dog (knee off ground)
1:00 single arm dead hang (alternate as needed

then,

Pigeon pose 1:00 Left, 1:00 Right

Strength

Warm up back squat [5:00 – 10:00] then,

E3MOM 21:00 (7 Rounds)
3 pause back squat (3sec, 65% 1RM)
9 DB/KB single arm row Left (knee on bench, AHAP)
9 DB/KB single arm row Right (knee on bench, AHAP)

Conditioning

December Challenge!

AMRAP 5:00
Row 1000m
then,
Max reps Thrusters (45/35)

Recovery

4:00/ea (2/2)

Deltoid smash
Wall squat