WOD Thurs “Drop it even lower”

Corey Ritter

August 5, 2015

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Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!

1- Kettlebell Sumo Squats: Begin with 10-12 reps, drop the weight by approx. half and continue with another 12-15 reps. Take a few deep breaths and using no weight, proceed with 45 sec of body weight squats. Keep the range of motion limited to the bottom and mid range on this last part. Rest for 20 sec and repeat the drop set 1 more time.

WOD Thursday & Friday “Restless Legs-The Sequel”

Corey Ritter

February 4, 2015

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Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!

1-Stationary Dumbbell Lunges: There is little to no rest while performing this exercise (other than moving from one leg to the other). It is the ultimate in muscle endurance training and allows for individual clients to slow down the pace, and pause (if necessary).

WOD Friday “Top of the Line”

Corey Ritter

October 1, 2014

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Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!

1a- Walking Lunges: Perform for 45 sec keeping the torso upright, hands on hips. Rest in the final, forward lunge position for 5 sec and continue with stationary Jump Lunges for 20 sec, hands out to the side to maintain balance. Rest 5 sec and move into:

1b- Kettle Bell Sumo Squats. Perform 12-15 reps, holding the bottom position for 2 sec on each rep. Repeat this combo 2 more times.