Forging Elite Fitness
warm up
coach picks
___________________
Mobility:
Work on you!
____________________
WOD
200 DU
100 dumbbell squat snatches 70/50
200 DU
________________________
Cool down:
200 m walk
___________________
Extra Credit:
6 sets
100 m sprints
30 secs rest between
Warm up
coach picks
_________________________
Mobility: shoulders
______________________________
WOD:
For time:
100 DU
50 air squats
100 DU
50 t2b
100 DU
*Every 3 mins stop what you’re doing for a 100 m sprint*
__________________________
Cool down:
200 m walk
_________________________
Extra Credit:
Mobility for remainder of your stay
Warm Up:
400 m run
20 shoulder dislocates
perfect stretch from wall to wall
6 jumping pull ups
10 kb thrusters (5 each side)
5 burpees
______________________
Skill:
20 second hollow body holds on ground then roll to superman x 10
___________________________________
WOD:
5r4t
5 thrusters 135/95
10 pull ups
100 m sprint
1 min rest
_______________________________
Cool down:
200 m walk then QL stretch with lacrosse ball
