Friday October 12

Skill:

5 min of Shoulder mobilization
5 min of Handstand practice


WOD:

Row 5,000 m

Thursday October 11

GET LOOSE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


Skill

Squat Snatch:

Start with 45/35 Perofrm 1 of each weight. Add 5 lbs each rep rest as needed.

Should be muscle snatch to start off with (where you do not jump the bar up at all)

as the weight increases the more you pull yourself under should increase.


WOD

100 Burpee Pull Ups For TIme

If you do bands the goal is to perform 75 burpees and then 75 pull ups.


ENJOY

Wednesday October 10

Skill:

Shoulder Mobility:

2 min bully stretch each arm go further
2 min straight arm torque (Sit on floor with arms stright out behind and scoot butt away from hands)
2 min each side pole bent over Stretch for the shoulder blades.

1 min of rest slash stay warm

2 min - as many toes to bar as can be completed

WOD:

5 Rounds For Time

2 Rope Climbs (Rope Pull Up)
30 Push Ups

Tuesday October 9

Skill:

5 - 5 - 3 - 3

Front Squat



WOD:

5 Rounds

5 Deadlifts (245 / 165)
10 Burpees
15 Box Jumps (24/20)