WARM UP
10 air squats, 5 dog dog push ups, 5 squat jumps then 200m run - repeat - then pvc mobility
warm up with wod movements
Lurong Challenge
level 1, level 2 or level 3
ab series, + 25 air squats unbroken and 25 full sit ups
Thursday 5.18.17
WARM UP
bike 10 cal, 15 air squats, jog 200m, side lunges down, scap hold, high knees back , pvc mobility
press complex - strict until max then push press or jerk to max singles
5 min amrap: 5 hspu, 5 pull ups, 5 squat jump
-2 min transition -
5 min amrap: 5 cal bike, 5 hrpu, 5 arch ups,
-2 min transition -
5 min amrap: 5 cal bike, 5 hrpu, 5 arch ups,
mobility and practice weaknesses
Wednesday 5.17.17
WARM UP
bike or 3 min then, 5 air squats, 5 alt lunges, 5 dog dog push ups, 5 suat jumps, 5 side lunges, pvc mobility
Gymnastics Skills
Coach led progression & skill training
2pp partner wod: run together, split evenly in order
200m run,
50 wb
200m run
50 wb, 50, kb swings,
200 run
50 wb, 50 kb swings, 50 hrpu
200m run,
50 wb, 50 kb swings, 50 hrpu, 50 pull ups
200m run
spend some time on shoulder mobilty
Tuesday 5.16.17
WARM UP
row for 3 min - low drag. then, 10 air squats with a 2 sec hold - front lunge to rig - hanging scap hold - high kick back, side lunges down, hanging scap hold
burgenger warm up + skill transfer: 1 rd with bar or lite weight - then 10 min to hang clean to near max single then from floor
12m amrap: row 250m/200m, 2x 1snatch+ 2ohs, 30 DUs
3 rds: 10 bridges w/ 2sec pause, 10 leg raises, 10 arch hold 2 sec pause