3-1-17

Wod
3X
2 min AMRAP
10 Walball
10 Sit-up
1 min rest
2 min AMRAP
Row for Calories
1 min rest

Post Wod
Muscle-up progression (hold at the top and bottom then work on your pull)
then
3X20 Hip Extensions

Advertisements

2-24-16

So I wanted to do the open workouts on Friday, but we just did a similar wod, so 17.1 will have to wait for next week.

Wod
15 min AMRAP
20 Calorie Row
10 T2B
20 Calorie Row
10 Muscle-Up

Post Wod
3X
30 sec Handstand Hold
30 sec rest
1 min Plank
30 sec rest

2-23-17

Technique
Jerk
2X5 light to moderate weight(focus on footwork)
3X2 adding weight each set
3X1 heavy but not to a max

Wod
3X
10 1arm dumbell snatch (60/40)
20 Burpee
30 Wallball(20/14)