Friday, January 29, 2016 ( 5:00-6:00)

DOUBLE UNDERS

Dynamic WARM UP

2 rounds:run 500 3 upward/downward dog. 10 touch downs. 10 arm swings over unders. 3 burpees. 3 re negade rows per arm at weight of choice. :60 double under practice.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos
EMOM for 10 minutes of:

5 Renegade Rows Per Arm 50/35

12 Double Unders

SUB 1:  40/25.

SUB 2:   Renegade row weight of choice. :20 Max DU or single unders.

Tuesday. January 26, 2015 (5:00-6:00)

paleo pyramid

 

Warm.up

Run 6 minutes

2 rounds:

:30 Hollow Rock. 10 PVC OHS Squats. 10 PVC pass throughs. 10 Over Under arm swings. 5 lunges per leg. 10 regular sit-ups.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos


Strength: Snatch

Every Minute on the Minute for 10 minutes of:

2 Snatch @ 70% of 2 RM

*Focus on speed and technique!


WOD

AMRAP in 8 minutes of:

9 GHD Sit-ups

6 Overhead Squats 135/95.

 

Wednesday, January 20, 2016 (5:00-6:00)

burpees-forever-funny-600x253

Dynamic WU:

2 rounds: :30 ankle roll outs per side. 10 mountain climbers per side focused on hips. 10 high kicks alternating sides. 5 hip hurdles. 5 Burpees. 10 PVC OHS Squats with palms underneath.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos


WOD


21 – 15 – 9 of:

Burpees

Squat Jumps to 45 LBS Plate

American Kettlebell Swings 70/53

LII: 15-12-9

LI: 21-15-9 at subs of choice.

Tuesday, January 19, 2016 (5:00-6:00)

Sit-up-Throw-535x395

 

 

Warm up

2 rounds: 10 PVC pass throughs. 5 figures 8’s per side. 10 PVC good mornings. 10 leg swings front and side. 3 Renegade rows per arm( man makers). 10 WB Sit-ups.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos


WOD


For time:

800m Run

40 Renegade Rows 50/30 (alternating arms)

120 Wall Ball Sit-ups 20/14

40 Renegade Rows 50/30 (alternating arms)

800m Run