WOD

Wednesday, September 17, 2016

A: Warm Up
6 minute AMRAP
10 Burpees
10 Hollow Rocks
50 ft. Broad Jump

B: Mobility/Prep
Band Stretches

Review movements and establish weight/standard

C1: RADD Barbell
Clean Pulls 6×1

D: Met Con
In 10 minutes complete
30 Kettlebell Swings (53/35)
800 Meter Sprint
30 Kettlebell Swings

Thursday, September 16, 2016

A: Practice
3 minute Dynamic Drills Spend 10 minutes working on Kipping Swings

B: Mobility/Prep
Band Stretches

Review movements and establish weight/standard

C3: Intervals
EMOM 8 minutes
Even: 10/8 Cal Row
Odd: 10 Chest to Bar Pull Ups

D: Met Con
In 10 minutes complete
20 Burpees
20 HSPU
15 Burpees
15 HSPU
10 Burpees
10 HSPU
5 Burpees
5 HSPU

Thursday, September 15, 2016

A: Practice
3 minute Dynamic Drills Spend 10 minutes working on Kipping Swings

B: Mobility/Prep
Band Stretches

Review movements and establish weight/standard

C3: Intervals
EMOM 8 minutes
Even: 10/8 Cal Row
Odd: 10 Chest to Bar Pull Ups

D: Met Con
In 10 minutes complete
20 Burpees
20 HSPU
15 Burpees
15 HSPU
10 Burpees
10 HSPU
5 Burpees
5 HSPU

Wednesday, September 14, 2016

A: Warm Up
6 minute AMRAP
10 Burpees
10 Hollow Rocks
50 ft. Broad Jump

B: Mobility/Prep
Band Stretches

Review movements and establish weight/standard

C1: RADD Barbell
Clean Pulls 6×1

D: Met Con
In 10 minutes complete
30 Kettlebell Swings (53/35)
800 Meter Sprint
30 Kettlebell Swings

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