Warmup: 3 Rounds of
10 second HS Hold
20 Skiers
30 Over-head Walking Lung Steps
40 Single Under Jump Ropes
+++++++++++++++++++++
WOD: Teams of 2 or 3 ~ for Time
100 Cal Row
100 Ab Mat Situps
100 Box Jumps 20"
100 Shoulder to Over-Head 75/55#
100 Box Jumps
100 Ab Mat Situps
100 Cal Row
+++++++++++++++++++++
Sellout: 20 Snatches 165/95#
Great job Katie and Alix coaching the #premiercoachingeventoftheweek!
Warmup: 10 minutes of
2 minutes squat therapy
15 meter bear crawl
15 weighted situps
15 supermans
15 jumping jacks
++++++++++++++++++++
Buy-in: 4x6 OLY Bar Rollouts
+++++++++++++++++++
WOD: 5 Rounds for Time
10 Burpee box overs
20 Wall Balls 20/16#
30 Double Unders
3 Rope Climbs
Warmup: 4 Rounds of
10 PVC Pass-throughts
20 Banded Pull Aparts
30 Mountain Climbers
40 Jump Ropes
++++++++++++++++++++
Strength: 20 minutes to complete the following-
30-20-10 (not for time ~ self regulated rest)
Back Squat taken from the floor ~ Unbroken
then,
Deadlift (using the same weight ~ Doesn't have to be unbroken)
then,
GHD Situps or Ab mat situps with the med ball
then,
Dumpster Dash with med ball
++++++++++++++++++++++
Conditioning: 6x100 meter sprint out with 100 meter back petal back to start ~ self regulated rest
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Endurance: Meet at YMCA Pool @ 6 am
Swim: 20 minutes continuous ~ for max distance
