Monday, October 9, 2017

Saturday, October 7, 2017
October 6, 2017
Tuesday, October 10, 2017
October 9, 2017

Monday, October 9, 2017

Announcements!

Our new T-Shirts are in! If you pre-ordered be sure to pick yours up today!
The T-Shirts on the rack are available for purchase…

We are on week 2 of the “October 16 Club”!
4 WODs per week or more! 
We had 13 members achieve 4 WODs per week in September.
But… we did have a hurricane!
We expect a much higher number this month.
You can do it TCCF!

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Warm-up:
With a 15 minute running clock spend 5 minutes on each…
1. Cross-over Symmetry
2. Run 200 meters, 30 dynamic calf stretches,
:30 bar hang, :30 front support hold, :30 bottom of ring dip hold
3. Box shoulder stretches, dynamic prone scorpion, dynamic supine scorpion, foam roll

Skill:
The Dumbbell Snatch
The Kipping Ring Dip
Drill:
1. Leg sweep
2. Leg sweep knee up
3. Leg sweep knee higher and press

WOD:
AMRAP in 16 Minutes…
5 Ring Dips
20 Dumbbell Snatches/Alternating Arms
200 Meter Run

Rx weight: 35/50# Dumbbells

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
“Y” Stretch
Calf stretches

Foam roll

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