General Fitness Tuesday 5/31/16

Prep Work

2X50′
High knees
Butt kickers
Bounding
Walking high kicks
Carioca

3 min jump rope practice

WOD
A.
16 min AMRAP
600M Run
(Run to the 800M mark and back, as soon as you cross the yellow line on the way back-WALK! Make this your “rest” so when you get back to the start line you are ready to go)

B.
For time
5-1
Thrusters 185/135
Wall walks
Burpee

Cool Down
Mobility
Post results

General Fitness Friday 5/27/16

Prep Work
5 min Run/Row/Airdyne
2 min single skip jump rope
2X6 drinking birds
2X6 leg pumps

 

WOD
A.
5X5 Dead Lift
Weight should get heavier each set if form allows.
*Perform These in a reset fashion

B1.
For time
15-10-15
Med ball cleans
Toes to bar

Or

B2.
For time
Fran (if you missed it last week)
21-15-9
Thrusters 95/65
Pull ups

Cool Down
Mobility
post results

General Fitness Wednesday 5/25/16

Prep Work
5 min Run/Row/Airdyne
2X10 PVC Pass throughs
2X10 PVC OHS

WOD
A.
Snatch Complex
Snatch Grip Dead Lift (3 Second)+Below the knee Hang snatch
15 min to build to a heavy complex

B.
3X14 DB KB Weighted step ups
53/35 20″ max

C.
1 min max calorie row
Rest as much as needed
1 min max calorie Air dyne (Use new bikes)

Cool Down
Mobility
Post results