Thursday, 27 Apr 17

Get thee to the track!!!

Warmup:

Run 400m
15 "I love me" Arm Swings
15 Jumping Jacks
15 Mountain Climbers

WOD #1:
4 rounds for time of: 5 Bar Muscle-ups 10 Burpees 30 Walking Lunges
Scale: Jumping MU or Jumping PU from the low bar

Rest 5 min, then...

WOD #2:
3 rounds for time of: Run, 800 m Rest 2 mins

Tuesday, 25 Apr 17

A note for Thursday...everything for Thu can be done at the Shellbank track.
Warmup:
45 seconds of work and 15 seconds of rest: 
Pigs on ice skates
Alternating jump lunges (each leg)
PVC pass throughs
Forward/back jumping jacks
Knee hugs
Crossover reach (hip and ankle)
Pressing snatch balance (Barbell)



WOD:
CrossFit Games Open 16.1
20min AMRAP (as many rounds as possible)
- Overhead Walking Lunge, 95/65 lbs, 25 ft - 8 Bar Facing Burpees - Overhead Walking Lunge, 95/65 lbs, 25 ft - 8 Chest-to-bar Pull-ups

Scaled version:
Front Rack Walking Lunge, 45/35 lbs, 25 ft 8 Bar Facing Burpees Front Rack Walking Lunge, 45/35 lbs, 25 ft 8 Jumping Pull-ups

Friday, 14 Apr 17

WARMUP:
Row 400 meters
5 Push-ups
5 Overhead Plate Press
10 yards Spiderman lunge
20 Downward dog push-ups
20 Mountain climbers (each leg)
20 Handstand shrugs
20 Fire hydrant circles (each side)

STRENGTH:
Bench Press 1x5 at 65% 1RM Bench Press 1x5 at 75% 1RM Bench Press 1x5+ at 85% 1RM

WOD:
10 min AMRAP
- 10 Handstand Push-ups - 15 Front Rack Walking Lunges, 95/65 lbs

XTRA:
"Tabata" - Ring Dips
Record total reps