Warm up: 5 minute foam roller, 3 min jump rope, 3 min Row
Strength and Skill: press 3-3-3-3
WOD
400 m run
40 push press 95/65
40 box jumps
400 m run
For time.
Cool Down: stretch
Tag: katy
W.O.D. 10-28-2014
Warm up: 5 minute foam roller, 3 min jumping jacks, 2 min Mountain Climbers, 2 min Flutter kicks
Strength eand Skill: back squat 3-3-3-3
WOD
3 min of thrusters 135/95
3 min rest
3 min of thrusters 115/75
3 min rest
3 min of thrusters 95/65
W.O.D. 10-27-2014
W.O.D. 10-23-2014
W.O.D. 10-22-2014
W.O.D. 10-21-2014
Warm up: 5 minute foam roller,2 min jumping jacks, 2 min mountain climbers, 20 PVC good mornings, 20 PVC Deadlifts
WOD
400 m Sprint
Rest 2 min
4 rounds for time
(Start them on a continuos clock and record their total time)
Strength and Skill: Dead lift 5-5-5-5-5
Cool Down: stretch