Thursday, September 24th, 2015
Strength: Snatch balance 1-1-1-1-1-1-1 WOD: Complete as many rounds as possible in 12 minutes of:10 Dumbbell or Kettlebell squat snatches (70/53)50 double-unders (sub100 singles) Cool Down: 50 weighted knee ups
Wednesday, September 23rd, 2015
WOD: 5 rounds of:5 minutes of rowing 15 burpee over rower (the 15 are to be done during 5 min rest time)5 minutes of rest (kinda, what ever is left after burpees) Cool Down: stretch (glute, quads)
Tuesday, September 22nd, 2015
Two ways to complete this wod, option 1 as its stated run 2000m first then lift after option 2 split runs up between sets of lifting for total of 2000m Endurance: 2,000m run for time Then, WOD: Front squat 10-5-3-1-1-1-3-5-10 reps Cool Down: 50 sit up to russian twist
Monday, September 21st, 2015
WOD: For time:21 one-legged squats (use weight if proficient)15 clean and jerks (185/130or155/105or135/95)9 muscle-ups (sub strict progression or 21pull-ups/21dips) (https://youtu.be/5jhWOSoWhs8?t=3m33s) Rest 5 minutes Then, for time:21 Handstand push-ups (if proficient go strict or deficit) 15 snatches (165/115or135/95or115/75)9 muscle-ups (sub strict progression or 21pull-ups/21dips) Cool Down: run 400m,200m forward and 200m backwards