Monthly Archives: November 2011

STRENGTH overhead squat 7 x 2 MET-CON TABATA MASH UP box jumps hollow rock

SKILL handstand progressions WOD for time 30-20-10 toes to bar push press 40/25 every time you drop the bar , do 1 burpee

SKILL double unders WOD AMRAP 20 20 double unders 10 wall balls 5 burpees MOBILITY pidgeon stretch w/distraction(buddy)

HERO WOD ‘Badger’ 3 RFT 30 squat cleans (45/25) 30 pullups 800m run

STRENGTH Thruster (5X3) METCON 5RFT 5 Strict pullups 5 true pushups 20 squats. MOBILITY Shoulder mobility

- SKILL Snatch WOD 3 X 3 min AMRAP – 1 min rest between. 10 Power snatch (30/20), 5 burpees, 7 KBS (16/12)

STRENGTH Squat (5X5) METCON 5 RFT 10 Double unders 10 ring rows 5 box jumps MOBILITY Posterior chain ‘business’

SKILL Squat clean WOD 21, 18, 15, 12, 9 Situps Wallballs cash out with 20 Burpees

STRENGTH -Push jerk (5X3) MET-CON 3 RFT- 5 pullups, 10 pushups 15 squats, 20 situps MOBILITY -Couch stretch

NO CLASSES BAREFOOT RUNNING WORKSHOP 10-12