Warm Up 3 times max reps Single Unders Rope Jump Against a 4-minute running clock, perform the following for max reps: Run 500 Meters Push-Ups Max Reps Rest exactly 4 minutes, and then . . . Complete as many…
Warm Up 3 times max reps Single Unders Rope Jump Against a 4-minute running clock, perform the following for max reps: Run 500 Meters Push-Ups Max Reps Rest exactly 4 minutes, and then . . . Complete as many…
1 minute 10 Burpees 2 minute Rest 3 minute 15 Burpees 4 minute Rest 5 minute 20 Burpees 6 minute Rest 7 minute 20 Burpees 8 minute Rest 9 minute 20 Burpees Three sets of: Back Squat x 6-8…
Every 5 min complete 100 one arm swing alternate 100 swing high pull 100 goblet squat 100 one arm snatch (no alternate) 100 one arm clean and press alternate *great job!
Warm Up 5min skill work Double Unders In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Kettlebell Swings 60 seconds…
Three sets of: Kettlebell Floor Press x 10-12 reps Rest 45 seconds Kettlebell Russian Swings x 20-25 reps Rest 45 seconds Elbows to High Plank x 10 reps each arm Rest 45 seconds Ring Row x 12-15 reps Rest 45 seconds wod…
Streda 3/2/19102016 Progression 10 min 6 Alt Thruster (front/back) @20 20 DU 8 Snatch Left Arm 20 DU 8 Snatch Right Arm 8 alt box step ups 1/A 1 Snatch High pull from deficit + 1 snatch squat…
Warm up TABATA (Single Unders) Three sets of: Bulgarian Split Squat x 8-10 reps each Leg Rest 30 seconds Caterpillar 8-10 reps (no walk) Rest 30 seconds WOD 15-12-9 reps for time of: Wallballs Burpees *Post your time and feelings
Utorok 2/2/18102016 Progression 8 min 6 Kb snatch right arm (from swing) @16 10 Air squat 6 Kb snatch Left arm (from swing) @16 5 Box jump @60 1/A Squat Clean + thruster + Split Jerk 1-1-1-1-1-1 …