Tuesday, 2 May 17

Warmup: 9 1-minute rounds of:
Skin the cat
Cossack squat (each side)
Pogo jumps
Pull-ups from seated position
Elbows high and outside (PVC or Bar)
Forward/back jumping jacks
Bridge up
Back stroke (each arm)
Ring out the towel (each side)

WOD:

For time (20 min time cap): 100 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs 80 Row Calories 60 Bar Facing Burpees 40 Muscle-ups
Get as far as you can in 20 min. If you complete the entire set before 20 min, record your time in the comments

Scale: Burpee Pull-ups or Burpee Ring Rows

Monday, 17 Apr 17

Warmup #1:
10-20 calorie row. 1 minute max.
5 Fire hydrant circles (each side)
5 Roll to candlestick
10 Air squat
10 Cossack squat (each side)
10 Wall squats

Strength:
Back Squat 1x5 at 65% 1RM Back Squat 1x5 at 75% 1RM Back Squat 1x5+ at 85% 1RM

Warmup #2:
10 PVC Shoulder Pass Thru
10 Elbow cirles
10 Scapular Wall slides
10 Rings to armpits (from floor)
10 Medicine ball cleans
30 seconds Hollow body hold on bar

WOD:
Amanda
9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs
Scales:
Burpee+Pull-up or Burpee+2 Ring Rows;
Snatch 60% 1RM

Xtra:
Tabata Wall Ball, pick load