Run 400 meters
Dynamic Stretching
2 x 10 sit-ups, squats
Strength
Front Squat 4 x 4
WOD
AMRAP in 12 minutes
10 medball cleans 20/14
5 pull-ups
3 push press 155/105
Tag: sit-ups
Thursday, September 4, 2014
Run 400 meters
Dynamic Stretching
Mobility Assessment
WOD
“Base Line”
Run 400 meters
then
21-15-9 of
Push-ups
Air Squats
Sit-ups
Tuesday, September 2, 2014
Warm-up Row 400m
Dynamic Stretching
Strength/skill
Hang Power Cleans 5 x 3 Increase weight each set
WOD
“Crabtree”
AMRAP in 10 Minutes
5 Deadlifts (135/95)
10 Sit-ups
5 Wallballs (20/14)
Saturday, June 14, 2014
Warm-up 3 sets of 20 double unders
Dynamic Stretching
2 x 10 box jumps, ring dips
Strength/skill
Spend 15 minutes working on handstand walks or handstand holds
WOD
“Annie”
Double-unders
Sit-ups
50/40/30/20/10 rep rounds, for time