4-29-17

4-27-17

skill/strength
foam roll quads 2 min
foam roll hamstring 2 min
hamstring floss 1 min per leg
couch stretch 2 min per leg
pigeon stretch 2 min per leg

Skill/strength
10 min alt. every min on the min

3-5 muscle ups or 5-10 pull ups
5-10 handstand push ups

wod

100m run
on the min 10 min 70-85%
focus on long strides

1-21-17

skill/strength
strict press 5×3 every 2 min work up and try and beat last 3rm

wod
400m run
21 hang power clean 135/95
15 toe to bar
200m run
15 hang power clean
12 toe to bar
100m run
9 hang power clean
6 toe to bar

20 min cap

1-20-17

warm up
pizza game 🙂

skill/strength
couch stretch
straddle stretch
ankle mobility
hip mobility
mid and upper back smash

wod
Tabata 5 rounds :30/:15
box jumps 24/20
band shoulder press
wall sit
goblet squat 55/35
handstand hold- scale plank
hollow body

1-19-17

skill/strength
squat snatch on the min for 12 min work up each set and finish around 85-88% no misses

wod
5 rounds for time
500 m row
15 power snatch 75/55

cash out
3 rounds
25 sit ups
25 back ext

Next Page »