Thursday, 11 May 17

Warmup:
Run 200 meters (1-2 laps in BB court)
6 Downward dog push-ups
6 Medicine ball cleans
30 seconds Plank
9 Handstand shrugs
9 Elbows high and outside (PVC or Bar)
9 Hip circles (each direction)
30 seconds Handstand hold against wall or free standing
9 Torso rotations (each way)
9 Jump and land (PVC or bar)

WOD:
Complete as many rounds as possible in 20 mins of: 5 Handstand Push-ups 10 Dumbbell Squat Cleans, 45/30 lbs 15 GHD Sit-ups 20 Slamballs

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

Tuesday, 21 Mar 17

Warmup:

10 Medicine ball cleans

10 Cossack squat (each side)

10 Downward dog push-ups

10 Overhead Plate Press

10 Elbows high and outside (PVC or Bar)

30 seconds Handstand hold against wall or free standing

30 seconds Hollow body hold on bar

S/S/S:
Squat Clean 1-1-1-1-1

WOD:
Mary
20 min AMRAP:
- 5 Handstand Push Ups
- 10 One legged squats, alternating
- 15 Pull-ups