Friday February 22

Muscle Up Drills

Warm Up:

Run 800 m
Stretch with lacrosse ball on back (5 min)

Skill:

L- Sit and Muscle Ups


WOD:

4 Rounds for Time

5 Muscle Ups
5 Front Squats (225/155)

Thursday February 21

Mobility WOD

Motivation and Where to Find It

Warm Up:

3 Rounds of CINDY
5 Pull Ups
10 Push Ups
15 Squats

Shoulder Blade Stretch 2 min each side!

Skill:

Squat Snatch

5 - 4 - 3

WOD:

10 Squat Snatch (135/95)
20 Kettle Bell Swings (70/53)
30 Wall Ball
20 Kettle Bell Swings (70/53)
10 Squat Snatch (135/95)

Wednesday February 20

Mobility WOD

Shoulder Press

Warm Up

100 Butterfly Sit Ups

3 min Horizontal splits

10 Stretching / Mobilization


Skill:

Strict Press

5 - 5 - 4 - 3 - 3


WOD:

1 Rope Climb
10 Hand Stand Push Ups
1 Rope Climb
20 Burpees
1 Rope Climb
30 box Jumps (24/30)
1 Rope Climb
40 Double Unders
1 Rope Climb
50 toes to Bar

Tuesday February 19

                                            


Warm Up:

Row 500 m

Max Toes to Bar
Max Push Ups
Max Air Squats (perfect form)


Skill:

Hand Stand Walk (max hand stand or hand stand walk)

WOD:

Row 2,000 m Row

Monday February 18

Goal Setting

Mobility WOD

Warm Up:

50 Burpees



Skill:

50 Overhead Pistols

WOD:

"ANGIE"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats