Workout of the day - February 23rd, 2017
Warm Up:
4 Cones: Set up 4 cones in a square shape and have kids stand in the center. Call out a cone number and kids run to cone and perform 5 rep of the corresponding exercise.
Warm Up:
4 Cones: Set up 4 cones in a square shape and have kids stand in the center. Call out a cone number and kids run to cone and perform 5 rep of the corresponding exercise.
- Push up
17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
SKILL: Tabata x 16 rounds (8 mins), alternating movements
Hollow Holds
Superman Holds
WOD: Alternate Movements for 30:00
1 Minute on, 1 Minute off
200m Run
30 to 50 Double Unders
Hollow Holds
Superman Holds
WOD: Alternate Movements for 30:00
1 Minute on, 1 Minute off
200m Run
30 to 50 Double Unders
S:
10 min EMOM
Odd: 15 wall balls 20/14
Even: 15 Russian twist 45/25
Split groups if big class
WOD:
7 min AMRAP
burpees
10 min EMOM
Odd: 15 wall balls 20/14
Even: 15 Russian twist 45/25
Split groups if big class
WOD:
7 min AMRAP
burpees
S:
Deadlift build to 10 rep moderate weight (RPE around 5-6) light focusing on technique
WOD:
400m Run buy in
Then Diane-ish
21-15-9
Deadlift 205/145
Deadlift build to 10 rep moderate weight (RPE around 5-6) light focusing on technique
WOD:
400m Run buy in
Then Diane-ish
21-15-9
Deadlift 205/145
SKILL: AMRAP 5
Max DB Burpee Box Step Overs (40-50)/(25- 35), (20 inch/16 inch)
WOD: For Time
40/30 Cal AAB
20 Box Jump Overs (24/20)
40 Wallballs (20/14)
Score is max reps/time
Max DB Burpee Box Step Overs (40-50)/(25- 35), (20 inch/16 inch)
WOD: For Time
40/30 Cal AAB
20 Box Jump Overs (24/20)
40 Wallballs (20/14)
Score is max reps/time
A) Back Squat; 3 sets of 5-6 reps @ 75%
B) CF Metcon
C) Handstand walk; 5 sets of 25’
D) Toes to bar; 4 sets of 12 in under 4min
B) CF Metcon
C) Handstand walk; 5 sets of 25’
D) Toes to bar; 4 sets of 12 in under 4min