Tuesday, September 29th, 2015
Skill/Strength: Alt EMOM for 10 min10 to 15 kipping swings100ft single arm waiter walk DB or KB (make challenging) WOD: “SQT” 3 rounds for time of:10 Ground to overhead (95/65) 200-yard shuttle sprint, 50 yards there and back twice Cool Down: 30 weighted knee up from dip position
Monday, September 28th, 2015
Conditioning: Alt Tabata for 6 min (partner up if needed) Air dyneBurpees WOD: 3 rounds for time of:25 kettlebell swings(70/53)25 GHD sit-ups or weighted sit up (30/20)25 back extensions or 15 good mornings(45/35)25 knees-to-elbows Cool Down: Band mobility (lower half)
Saturday, September 26th, 2015
WOD: 5 rounds for time of:20 wall-ball shots (20/14)10 Deadlifts (225/155)
Friday, September 25th, 2015
Core: OT:30 for 5min 10 Leg levers from rig post (https://youtu.be/Us58g30gQFc) WOD: 10 rounds for time of:5 Dumbbell or kettlebell strict press (35/25)( 5 ea arm.)10 kb or db goblet lunges (35/25)15 pull-ups Cool Down: 50 cal airdyne