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Thursday 5.4.17Wednesday 5.3.17Monday 5.1.17Saturday 4/29/17

Thursday 5.4.17

WARM UP

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 5 down dog opush up, 5 squat jumps

STRENGTH / SKILL

10 min emom - C&J - every minute do 1 c&j and add weight

STRENGTH / SKILL

10 min Row Complex - ist 2 minutes SR between 16-18 then increase SR each minute

BENCHMARK

Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

Wednesday 5.3.17

WARM UP

jog 200: then, 10 static hold air squats, walking lunges down - 10 static hold air squats, side lunges back -10 static hold air squats, burpee broad jump down - 10 static hold air squats - burpee broad jumps back - PVC mobility

STRENGTH / SKILL

bench - close grip 21-15-9 @ 50%

METCON

MOTU Wod 3
25 burpee plate jump - 300m run - 50 KB swing - 300m run - 25 burpee plate jump

FINISHER

Alex's Ab Series

Monday 5.1.17

WARM UP

Before anything - 4 min of run or row or bike: then, 6 static hold air squats, 6 lunges, 6 side lunges, 3 inch worms, 3 downward dog pushups, PVC mobility

STRENGTH / SKILL

12 min snatch - burgenger warm up + 3 snatch balance and 3 squat snatch balance - then hang snatch and snatch or singles - adding weight

METCON

MOTU Wod 1
21-15-9 - clean, wb, bjo [35-39 - 155/93, 40--44 - 135/73, 45-49 - 115/63, 50+ 95/53]

FINISHER

burpee ladder with group - Ab Series, shoulder mobility

Saturday 4/29/17

WARM UP
400m jog -
10 air squats
down - bear crawl
back - high kick
down - inch worm
back - high knees
down - front lunges
back - side lunges
10 air squats
PVC mobility

PARTNER WOD
Partner Wod
run 1 rd around bldg
100 s2oh press 35-39 155/93, 40-44 135/73, 45-49 115/63, 50+ 95/53
run 1 rd around bldg
100 cal row
run 1 rd around bldg
100 kb swing 35-39 70/44, 40-44 53/35, 45-49 44/26, 50+ 95/53
run 1 rd around bldg
100 pull ups
run 1 rd around bldg
10 wall walk
10 rope climb