Tuesday 12/27/16

IMG_0843

 

6:00am, 6:00am

Core work:

:20/:10 x 5 L hang or modified version

:20/:10 x 5 1 legged forward hand or knee plank

:20/:10 x 5 dragon flags

WOD:

6 sumo deadlift high pulls (95/65)

8 x 6′ broad jumps

10 :02 hold back extensions

6 rounds

mobility

Friday 12/23/16

IMG_0816

 

6:00am, 7:00am, 5:30pm

strength:

shoulder press 3-3-3-3

WOD A:

20 calorie row

20 sit-ups

7:00 amrap

1:00 rest –

WOD B:

20 jumping pull-ups

20 lunges (25/15 plate)

7:00 amrap

1:00 rest

WOD C:

7:00 plank hold (each :10 rest is a 1 point deduction from overall points in WODs A and B.)

23:00 total clock