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

Monday, 27 Mar 17

Warmup:
250m Row
5 Cossack squat (each side)
5 Back stroke (each arm)
5 One arm kettlebell swing (each arm)
10 Around the world (each way)
10 yards Pigs on ice skates
10 Squat to stand
10 Arm circles
10 Burpees

S/S/S:
Eccentric Pull-ups

WOD:

30-20-10 reps, for time of: Kettlebell Swing (American), 53/36 lbs Slamball, 25/15 lbs Row Calories

If out of Rowers, Use Assault bike for calories