Thursday, 4 May 17

Warmup:
100 yards Jog-Run-Jog (Jog 30 yards, run 40 yards, jog 30 yards)
5 jumps Box jump progression
20 yards High bounding
20 Back leg swing (each leg)
20 High knees with toe touch (each side)
20 yards Butt kicks
20 yards Leg slide

WOD:
4 rounds for time of: 15 Box Jumps, 36/30 in Run, 400 m (~3 laps in the BB court)

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

Thursday, 20 Apr 17

Ok, so maybe not as far as Forest Gump, but get out on the road today.

WOD:
Run 5km for time.

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