Workout of the day

Skill/Fun: 50 partner over under’s(boxes with pvc across the two jump over crawl under 24/20)   WOD: 21-18-15-12-9-6-3 reps for time of:Fat bar deadlifts forward hand grip (155/105)Strict knees-to-elbows   Cool Down: band mobility (quad and hammies)  

Core: Alt OTM for 12 min 8 toe through rings :30 sec plank hold   WOD: Back squat 10-10-10-10-10 reps   Cool Down: 500m easy row

Skill: 5 min practice (handstand walk/shoulder touch/HS hold/HS kick ups)   WOD: 3 rounds for time of:100 squats50 box jumps, 20-inch box                                                                                                              26 KB single arm clean and jerk (53/35) (13 ea. arm)   Cool Down: 50 knee ups (on rings or parallel bars)

WOD: Michael 3 rounds for time of:Run 800 meters50 back extensions/good mornings(45/35)50 sit-ups   Cool Down: foam roller(shins-quads-hips)

Monday 4/27/15 Skill: OTM for 10min 5 burpee pull up 100ft sprint   WOD: Thruster / push press / push jerk / split jerk  1-1-1-1-1-1-1 reps A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.   Cool Down: Alt. Tabata  […]