Tuesday 2.21.17Monday 2/20/17Saturday 2.18.17Friday 2.17.17

Tuesday 2.21.17

WARMUP

200 m jog then, 4 min row for warm-up and tech ( only arms, only legs, complete) then, down and back - front lunge, inch worm, high kicks, burpee broad jump

SKILL WORK

4 rds 10 seated box jump - 20' banded monster walk front and back - 10 romanian squats R+L=1

METCON

WcG 21-15-9

21-15-9 Thruster, BBJO, ROW/BIKE (if you row add 3 calories) 95/65, 85/55, 75,45/65/35

FINISHER

3 rds - 25 JUMPS (dbl or single) 15 seating bridges,

Monday 2/20/17

WARMUP

3 min bike or row - 5 PVC pass thrus /air squats to front lungs down, high kicks back, 5 PVC pass thrus/air squats to bear crawls down, high knees back, 5 PVC air squats to broad jumps

SKILL WORK

5 x 1 complex of 2 FSQ + 2 PRESS + BSQ

METCON

WcG - Bear Complex + Run

5 RFT:
200m run
5 bear complex 185/115, 155/95. 135//75, 115/55

FINISHER

3 rds: 25 DUs, 50 full sit-up

Saturday 2.18.17

PARTNER DAY ....

WARM UP

On OWN:
3 min bike AND 2 min row
10 windmills each way
20 air squats

AS GROUP:
DOWN - bear crawl BACK high kicks
DOWN - inch worm BACK high knees
DOWN - spider man BACK butt kicks
DOWN - front lunges BACK side lunges

PARTNER WOD

WcG Partner WOD 2 Person

4 rds ea
athletes trail each other
25/20 cal Row
25' dbl kb lunges to rig
25 k2e
25' dbl kb lunges to rower
repeat

then
trail again
3rds
10 dumbell thrusters
15 wb

then
spilt 10 rope climbs

Friday 2.17.17

WARMUP

row 500m - then 3rds 10 jumping jacks, 10 air squats, then 3rds 10s hs hold, 5 push ups, 10 windills

SKILL WORK

Gymnastics Skills and or Progression - hand stand rope, rig

METCON

WcG CG

[CG] 5RFT 12 calorie Bike, 9 CTB, 6 HSPU, 3 Wall Walk

FINISHER

3 rds: 21-15-9 partner V slams