7.12.16

ladyliberty

warm up

coach picks

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Mobility:

shoulders

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WOD:

Max rounds in 3 mins of:

3 power snatch 135/95

6 push ups

9 squats

Rest 1 min. Repeat for a total of 5 cycles

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Cool down: 200 m walk

10.5.15 BASELINE and Friends and Family weeks starts

download (3)

Warm up:

coaches choice

(air squat included in the warm up and go over proper form)

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Strength:

1 RM Back Squat

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WOD:

(Ran in two heats)

“Baseline”

500 m row

40 air squats

30 AMSU

20 push ups

10 pull ups

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Cool down:

200 m walk

6.9.15 “Tabata This”

tabata

Warm Up: 

500 m row

walking lunge from wall to wall

5 push ups

10 mountain climbers

9 jumping pull ups

spiderman crawl 

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Mobility:

psoas

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WOD: “Tabata This”

Tabata= 8 rounds of 20 secs work and 10 secs rest

Tabata Row

rest 1 min

Tabata Squat

rest 1 min

Tabata pull up

rest 1 min

Tabata push up 

rest 1 min

Tabata sit up

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Cool down: 200 m walk

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Extra Credit:

As many T2B as possible without coming off the bar

*log in zen planner*