Warm Up:
50 Double Unders (or work on DU for 5 min)
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Back Ext
10 GHD Sit Ups (Ab-Mat for beginners)
10 Wall Balls
Recovery WODs and Mobility Work...
Skill:
Develop Skin the Cat
WOD1:
2 Rounds:
Row 500m
25 KB Swings 70/53
30 Ab-Mat Sit Ups
Rest 3 min...
WOD2:
Run 400mX3 for time. Keep times consistent.
Rest 1 min between
Mobility Work:
ROLL OUT AND STRETCH W/ PVC, BANDS, AND LACROSSE BALL
John- 10:23 (35#)/5x25sec row sprints for total calories=46cal
ReplyDeleteLindsay- 9:57 (35#)/2:24,2:18,2:19
Ryan-225#X3backsquat/Wed. WOD:105#,GB,45#plate-21:18
ReplyDeleteJason P-9:19RX
Will-9:46RX
Kyle-7:59RX/1:43,1:45,1:39
Corey-10:03/2:14,2:15,2:07
Mack-9:26RX/2:08,2:22,2:33
Jason C-10:50(53#)/2:00,2:00,2:00
Kaitlyn-9:02RX/Ran 1mile
Heather-9:12RX/1:45,1:47,1:42