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Thursday, May 4, 2017

4
May

Thursday, May 4, 2017

Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
For Time:

  • 60 Sit Ups
  • 50 Calorie Row
  • 40 Plate Ground to Overhead
  • 300m Run
  • 20 Burpee to Plate
  • 100m Farmers Carry

 

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
For Time:

  • 60 Sit Ups
  • 50 Calorie Row
  • 40 Plate Ground to Overhead
  • 300m Run
  • 20 Burpee to Plate
  • 100m Farmers Carry
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
 

6-10 rounds not for time

Additional:
  • 10 Minutes Mobility

 

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