8.24.16

new outfit

warm up

coach picks

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Skill/Gymnasty

3 rounds

10 strict t2b

15 ft. handstand walk

rest 1 min

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WOD

3 rounds for time

30 DU

21 wall balls 20/14

30 DU

15 box jumps

30 DU

9 KB snatch 70/53

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Cool down: 200 m walk

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Extra Credit: Shoulder MOBILITY

7.27.16

photo (17)

warm up:

coach picks

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WOD: 50 reps for time of:

box jumps 24/20

burpees

dumbbell step ups 24/20

* men use 45 # DB women use 30# DB

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COOL DOWN

200 m walk 

6.15.16

images

Warm up:

coach picks

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Mobility: shoulders

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WOD:

Gymnasty Chipper

50 AMSU

40 air squats

30 box jumps 24/20

20 HSPU

15 ring dips

10 Bar Muscle Ups

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Cool down: 200 m walk

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Extra Credit: 20 foot handstand walk

12.29.15

to do list

Warm up:

coach picks

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Skill:

Learn to use the GHD

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WOD:

21-15-9

DB Snatch 45/35 (alternating arms)

Box jump 24/20

Cal AB

OR

RX PLUS

21-15-9-6-3

DB Snatch 70/50 (alternating arms)

Box jump 24/20

Cal AB

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cool down:

200 m walk

5.27.15

misery

Warm up:

500 m row

10 tuck jumps

wall to wall lunge walk

10 push ups

30 sec handstand hold

5 tuck jumps

3 cartwheels

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Mobility:

psoas

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WOD:

For time:

100 burpee box jumps 30/24

(25 min time cap)

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Cool down: 200 m walk

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Extra Credit:

Accumulate 90 secs at the top of the rings

(keep rings in tight SQUEEZE) then

Accumulate 90 secs at the bottom of the ring dip