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Monthly Archives: May 2017

Thursday 5.25.17

WARM UP 200 jog, 200m row, 3 rds 5 air squats, 5 down dog push ups, PVC mobility STRENGTH / SKILL 1a.10 db lateral raises 1b.10 db Arnold press, 2a banded side to side walk down and back METCON 21 cal bike, 15 sdhp, 12 front squat, 200m run 15 cal bike, 12 sdhp, 9…

Wednesday 5.24.17

WARM UP

row 600/500, front lunges down, 5 scap pull, jumping high knees back, side lunges down, 5 scap pulls, high kicks back, pvc mobility

STRENGTH / SKILL

1: 3x5 seated box jumps, 1a: banded monster walk 2: 3x 1 strict press + push press press

WOD

2 person partner sprint - row 300/200, 5 s2oh 5 burpee bar jumpover, 5pull ups - back

Tuesday 5.23.17

WARM UP

jog 200m, bike 10 cal, 3 rds 5 air squats, 5 down dog push ups, PVC mobility

STRENGTH / SKILL

1a. Back Squat from rack - 3x10 1b. 3x10 Romanian squats

METCON

12 min amrap
10 Hspu, 5, OHS, 10 t2b
135/95, 115/75, 95/65, 75/55

FINISHER

4,3,2,1 pistols [r+l=1], dips, strict pull ups

Monday 5.22.17

WARM UP

200 jog, 200m row, 3 rds 5 air squats, 5 down dog push ups, PVC mobility

STRENGTH / SKILL

1a. bench 3x10
1b. db bicep curl 3x10

METCON

4 min tabata row 20/10 (record total calories) - 100 DUs - ladder 1-10 wb 10-1 burpees

FINISHER

4,3,2,1 pistols [r+l=1], dips, strict pull ups