BUY YOURSELF A JUMP ROPE! A SPEED ROPE IS DESIRABLE AND LESS THAN $15!!!

wod
50 ring push ups OR WITH FEET ON A BENCH
then

4 rounds of:
30s handstand hold
200m run
30s l sit
200m run

then 100 v ups





NOT FOR TIME BUT SHOULD TAKE LESS THAN ONE HOUR. POST QUESTIONS OR COMMENTS ABOUT WORKOUT

please review video for these movements if you are unsure.

swod
handstand hold
3x max time

deadlift 4x5

press
4x5

wod
2 mile run for time

Rest Day
be active but no weights.

WOD will be up early tomorrow morning

to stretch or not to stretch...

skip push up and v up warm up

swod (strength workout of the day)
overhead squats
3x10

weighted or strict pull ups
3xmax

rest as needed between sets

wod
for time:
3 rounds for time:
800m run
50 v ups

for warm up only do monostructural portion. Run, row, bike, etc.

wod
20 minute amrap (as many rounds as possible) of:
5 pull ups
10 push ups
15 squats

post total rounds in comments

Rest Day

homework assignment

Read this article HERE on hydration and sports performance. This is a great article although I'm biased. The author was my professor and advisor at UT. Don't feel bad if you only read the intro and the summary. That's about all you need to know:)

Post comments and questions as well as a food log for today including the amount of water you drink. There is no pass or fail on what you eat. I will give you some advice and input if needed. The only fail is not posting.

Skip the V Up/ Push Up portion of the warm up.

please go purchase yourself a jump rope. you can get a really good one HERE. You can also get a less expensive rope at target or wal mart. It doesn't really matter. The lighter the better.

handstand holds using a wall for balance or free standing
3x max time

pull ups or pulldowns with 65% of BW
3x10



wod
4 rounds for time:
400m run
25 Vups
15 Push ups
10 Squats

Post time of handstands, weight if doing pull downs and time to completion for wod in comments.

no weights day. however, be active. ride a bike, get in the pool, drill.

remember to post accurately. FYI, the bar is 45lbs so when posting, add the weights on each side and the bar for a total weight:)

only four athletes posted scores. let's communicate with the other athletes to do so

Deadlift
3x10



Press (the first movment in the vidoe clip)
3x10


Back Squats
3x10


post loads in comments