Friday

Skill

Stretch 10min

Goal- stretch posterior chain for 10min. Athlete choice. Pick at least 3 Stretches.

WOD

Run 2 miles for time!

I know I know…. just freaking run it!

Thursday 4-2-20

Skill

300 DU’s for time.

WOD

For Time

100 Air Squats

100 Sit-ups

Wednesday 4-1-20

Skill

10min Squat rest

Hold the bottom of air squat position (staying active/ and good position) for 10 min. Stretch ankles and hips before attempting. Must be stay below parallel. Test ends when u stand up.

WOD

4 RFT

24 DB Snatches / or 24 KB snatches

15 Strict push-ups

400m run

Tuesday 3-31-20

WOD

7RFT

10 Hollow body rocks

20 Russian ab twist

10 KB/DB rows

5 Burpees

Cashout– 3 x20 Kb/ dB bicep curls

Tuesday 3-31-20

WOD

7RFT

10 Hollow body rocks

20 Russian ab twist

10 KB/DB rows

5 Burpees

Cashout– 3 x20 Kb/ dB bicep curls

Tuesday 3-31-20

WOD

7RFT

10 Hollow body rocks

20 Russian ab twist

10 KB/DB rows

5 Burpees

Cashout– 3 x20 Kb/ dB bicep curls

Tuesday 3-31-20

WOD

7RFT

10 Hollow body rocks

20 Russian ab twist

10 KB/DB rows

5 Burpees

Cashout– 3 x20 Kb/ dB bicep curls

Monday 3-30-20

Strength

Unilateral front rack squat (DB/KB/load)

10-10-10-10

* down slow, up fast (3 sec down/ up fast)

WOD

12min AMRAP

20 Russian KBS

16 KB/DB push presses

12 Skater Dudes

Cashout– Hamstring stretches

Monday 3-30-20

Strength

Unilateral front rack squat (DB/KB/load)

10-10-10-10

* down slow, up fast (3 sec down/ up fast)

WOD

12min AMRAP

20 Russian KBS

16 KB/DB push presses

12 Skater Dudes

Cashout– Hamstring stretches

Friday 3-27-20

Skill

Ankle mobility

Watch FB video…

WOD

Open WOD 12.1

7min AMRAP

Burpees to 6inch target.

Movement standards explain in FB video.