7.7.16

myprecious

warm up

coach picks

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Mobility: 

Work on you! 

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WOD

200 DU

100 dumbbell squat snatches 70/50

200 DU

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Cool down: 

200 m walk 

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Extra Credit: 

6 sets

100 m sprints 

30 secs rest between 

5.18.16

ex

Warm up

coach picks

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Mobility:  shoulders

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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*

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Cool down: 

200 m walk 

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Extra Credit: 

Mobility for remainder of your stay

7.20.15

nugget

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

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Skill:

 20 second hollow body holds on ground then roll to superman x 10

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WOD:

5r4t

5 thrusters 135/95

10 pull ups

100 m sprint

1 min rest

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Cool down:

200 m walk then QL stretch with lacrosse ball