Wednesday, 3 May 17

Warmup:
1 minute of double unders
10 yards High knee skips
20 yards Side hop
5 Downward dog push-ups
5 hops Single leg hops (front to back- each leg)
30 seconds Hollow body hold
5 Handstand shrugs
5 Knees to elbow
20 Arms (over and back)

Strength:
Shoulder Press 1x5 at 75% 1RM Shoulder Press 1x3 at 85% 1RM Shoulder Press 1x1+ at 95% 1RM

WOD:
"Annie"
50-40-30-20-10 reps, for time of: Double Under (3:1 Single Unders) AbMat Sit-up

Wednesday, 22 Mar 17

Warmup:
100 meters of rowling. Write down your score for all 3 rounds and do burpees at the end.
10 Overhead Plate Press
10 yards Pigs on ice skates
100 meters of rowling
10 Roll to candlestick
10 Jumping pull-ups
100 meters of rowling
10 Push-ups
30 seconds Handstand hold against wall or free standing

SSS:
Strict Press 5-5-5


WOD: "Baseline"
For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups