Monday, 15 May 17

Warmup:
Row 500 meters
8 Downward dog push-ups
8 Sit-up to pike
30 seconds Plank
30 seconds Handstand hold against wall or free standing
8 Thorasic high fives (each arm)
8 Cossack squat (each side)
8 Sit-up

Strength:
Push Press 1x5 at 65% 1RM Push Press 1x5 at 75% 1RM Push Press 1x5+ at 85% 1RM

WOD:
16 min AMRAP:
Row, 400 m 15 GHD Sit-ups 10 Overhead Squats, 95/65 lbs

Thursday, 6 Apr 17

Warmup:
500m Row
5 hops Single leg hops (front to back- each leg)
30 seconds Plank
6 Barbell  Pressing snatch balance
30 yards Side hop
6 Bridge up
30 seconds Handstand hold against wall or free standing
12 Jumping jacks
12 Arm circles
12 Ankle rotations (each side)
12 Pogo jumps

WOD:
4 rounds for time of: 50 Double Unders (3 1 Single Unders)s 10 GHD Sit-ups 5 Overhead Squats, 70% 1RM

Tuesday, 28 Mar 17

Warmup:
10 Back leg swing (each leg)
20 yards Jog forwards and backwards
10 yards Knee hugs
10 yards Butt kicks
10 yards High bounding
10 yards Pigs on ice skates
10 yards Leg slide
10 yards Side hop
10 Ankle rotations (each side)
10 Pressing snatch balance
30 seconds Handstand hold against wall or free standing

WOD
5 rounds for time of:
Run, 400 m (3 Laps in BBall courts)
15 Overhead Squats, 95/65 lbs