Friday July 1, 2016

Warm up
Daily mobility
PVC complex
Ninja mobility
100 jump ropes
50 rows
100 m run

WOD
10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch

Rest as needed between couplets. Post time for each couplet to comments
CORE: rest!

Thursday, June 30, 2016

Core-Stability-Hollow-Rocks-

 

WARM UP
daily mobility
PVC complex
Ninja mobility
10 good mornings
10 PVC thrusters
10 pull-ups
Bear crawl

WOD
21-15-9 for time
Kettlebell 50/35
Deadlifts 225/185
Wall balls 20/12

CORE:
75 hollow rocks
25 t2b
25 ghd sit ups
:30 plank

 

Tuesday, June 28, 2016

udC-been-impatiently-waiting-today-s-squat-session-realized-i-also-getWarm up
Daily mobility
PVC complex
Ninja mobility
10 ring rows
10 handstand push ups
10 wall squats
100 m skip

WOD

Wyk
5 rounds for time:
225-lb. front squats, 5 reps
15-foot rope climbs, 5 ascents…sub wall walks
Run 400 meters with a 45-lb. plate

CORE
5 ninja get ups
10 v ups
15 leg raises
20 flutter kicks
25 toes to bar
30 abmat sit-ups

Thursday,June 23, 2016

WARM UP
daily mobility
PVC complex
Ninja mobility

Run 5min
Bear crawl –fwd/ backward
10 wall balls
10 push ups

Strength
Push press 1rm

WOD
For time
Run 400m

10-9-8-7-6-5-4-3-2-1
Burpees
T2b

Run 400 m

Core: 45crunches

45 long arm crunches

30 ballet twist

:45 sec plank per side

Wednesday, June 22, 2016

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WARM UP
DAILY MOBILITY
PVC COMPLEX
NINJA MOBILITY
X2
10 med ball cleans
5 jump squats
:20 plank

WOD
3 rounds for time of:
25 GHD sit-ups… Sub t2b or k2e or abmats
205-lb. clean and jerks, 5 reps

Core: 45crunches

45 long arm crunches

30 ballet twist

:45 sec plank per side

Strength: find 1rm deadlift