Thursday, August 20, 2015

20150821



Warm Up:
250m run
Dynamic Stretching

WOD: FILTHY FIFTY!!!!
50 Box Jumps 24/20
50 Jumping Pull up
50 Kettlebell Swings 53/35 lbs
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45/35 lbs 
50 Back Extensions
50 Wall Ball Shots 20/14
50 Burpees
50 Double Unders

Mobility: Not Throwing up!!!
Have a good weekend


20150820



Warm up: 
2rds
10 Med ball cleans
10 Med ball push press
10 Sit ups

Oly:
5x1 Clean, 1 Front Squat, 1 Push Jerk (+5lbs)

WOD: 
15 AMRAP
08 Overhead Squats 95/55 lbs
20 Mad Russians 45/25
250m run

Mobility:



Tuesday, August 18, 2015

20150819


Warm up: 3min Jump Rope
Tabata
Sit ups
Lunges
Hollow Rock
Squats

WOD1: 
10 rds
7 Hand Release Push ups
7 Knees to Elbows

WOD2:
12, 9, 6, 3
Dead Lift 225/155
Burpees

Mobility