Warm Up 3 Animal movements (Caterpillar, Frog Jump, Crocodile) 4x8meters   Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – 12 Walking Lunges with Heavy Kettlebells Minute 2 – 50 DU Minute 3 –…

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  …

Four sets of: Deadlift x 6-8 reps Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds Strict Pull-Ups x 6-8 reps (weighted) Rest 60 seconds   wod 3RFT 30 Air squats 20 Sit ups 10 Push ups 1…