9.18.17

Warm up: Row 3 minutes

30′ high knees

30′ butt kickers

60′ high knees

60′ butt kickers

Mobilize 2-3 minutes

30′ high knees

30′ butt kickers

60′ high knees

60′ butt kickers

Mobilize 2-3 minutes

A)

Run 1000 M(at mile pace/moderate)

Rest for 00:03:00

Run 400 M(FAST)

Rest for 00:03:00

Run 700 M(Moderate)

Rest for 00:03:00

Run 300 M(FAST)

Rest for 00:03:00

Run 600 M(Moderate)

Rest for 00:03:00

Run 200 M(FAST)

B) class

C) 3x(no rest between rounds/6 minutes total time)

:30 handstand hold on the wall(unbroken)

:30 max push press 75/55(go fast and unbroken)

:60 pvc pipe press

If at any time you can’t hold the :30 on the wall or :30 max push press see if you can recover being able to do so by slowing down the pvc presses.

Monday September 18, 2017

Lifting

2 squat cleans + 1 push jerk

Drop in between cleans. As weight gets heavier take about 15 seconds between first and second clean. And about 2 min between each set.

WOD:

12 minute AMRAP

12 front squats 95/65

12 push ups

12 jumping lunges

Run 200 m

9.16.17

Warm up:

Run 1 mile+6x:20/40 Row

Mobilize

A) 5-4-3-2-1

Legless Rope Climb

Thruster 225/155

B) your weakest workout from the past week.

C) 4 rounds

:20 L-Sit

20 ghd sit ups

20 hollow rocks

Move quickly between the 3 movements. Rest as needed to get the L-sit unbroken.

9.15.17

Preferably in this order

Warm up:

15 min EMOM

Min 1: Row 15/12

Min 2: run 200 m

Min 3: 15 kb swings 53/35

@15 minutes run 800m

Mobilize

A) 10 min continuous sled drag.

May switch back and forth from walking back wards to walking forwards. Notate distance and load.

B) power snatch to 1 rm

As much time as needed. 2 misses then done though.

C) class

D) hero WOD Emily

Friday September 15, 2017

Workout

0-12:00

12 min to Find 1 rm high hang snatch

12:00-24:00

handstand walk practice

24-36:00

12 min EMOM

Even: 16 deadlifts 245/165

Odd: max Ring Dips, HSPU, or DB push press

At 36:00

run 800 m