October 2015

WARM UP 30 Push Ups 30 Mountain Climbers 30 Hollow Rocks 30 Air Squats 30 Lunges

WARM UP Foam Roll for 4 minutes 1 Minute Couch Stretch 1 Minute Kip Swing then 6 minutes of Running/ Rowing SKILL DRILL 15 Minutes to work on the following: GHD Sit Ups Box JUMPS One Legged Squats

WARM UP Hotel WOD: 150 Air Squats – If you stop to rest, resume with 3 Push ups, add 2 reps to the push ups each time you stop to rest. STRENGTH 15 Minutes: Snatch Balance: 5 x 3 Snatch Press: 5 x 3 Over Head Squats: 5 x 3

WARM UP 50 Sit Ups 2 Wall Walks 50 Hollow Rocks 2 Wall Walks 50 Supermen 2 Wall Walks

WARM UP 400 M Run 30 V Sit Ups 10 Kip Swings 20 Hanging Leg Raises 200 M Run Shoulder Mobility

WARM UP 12 Min AMRAP of: 5 Pull Ups 10 Push ups 15 Air Squats SKILL Turkish Get Ups 5 x 5

WARM UP 4 Minutes of Skipping: 1 Minute Skip High Knees 1 Minute Skip Butt Kickers 1 Minute Skip Right Leg Only 1 Minute Skip Left Leg Only then 4 Minutes : Every 30 Seconds 3 Burpees

WARM UP 5 Min AMRAP of: 10 DU’s; 2 Toes 2 Bar & 10 Air Squats SKILL 20 Minutes: 1 Power Clean + 1 Front Squat + 1 Push / Split Jerk WOD 6 Rounds Of Hell 6 Rounds for Time : 5 Over Head Squats 35#W; 45#M 5 Front Squats 35#W; 45#M 5 Pull

WARM UP 10 min Burgener Warm Up Couch stretch 30 sec Samson stretch 30 sec Side Lunges 10 Pull Ups 5 Wall squats 30 sec hold