Monday January 30, 2017

(Practice / Glycolytic 2-5 min bursts)...
Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)
200m Row
10 Push-ups
10 GHD Sit-ups
10 Wall Squats
10 Sec. Handstand hold

SOD

Back Squat - 3 x 10^ (15 min)

WOD 1

All at once: (14 min needed)
For max reps:
90 seconds of Shuttle Run (between 2 poles - back and forth) (1 pole = 1 rep)
*Rest 30 seconds
90 seconds of Burpees
*Rest 30 seconds
90 seconds of Push Presses (45/35)
*Rest 30 seconds
60 seconds of Shuttle Run (between 2 poles - back and forth) (1 pole = 1 rep)
*Rest 60 seconds
60 seconds of Burpees
*Rest 60 seconds
60 seconds of Push Presses (45/35)
*Rest 60 seconds
60 seconds of Shuttle Run (between 2 poles - back and forth) (1 pole = 1 rep)