1 mile TT (Time Trial)
Please read email coming today and watch these clips!

Handstan Holds
3xmax

Kipping
3x5


Deadlift
5/3/1

For time:
600m run
10 burpees
400m run
20 burpees
200m run
30 burpees

Swimming Videos on Floswimming

WOD
A1. Deadlift 3-3-3 Rest 30s
A2. Box jumps 10-10-10 Rest 2min
B1. Pull Ups 4x8 rest 15s
B2. V Ups 4x25 rest 1min
C. Three 3min amraps with 1min rest of:
bball court gasser
10 hands off ground push ups

More on recovery!!!

back squat
3x5
Push press
3x5
pull ups
3x8

3 min at each station/ 2 min rest/ nose clips on/ max rounds per 3 min
25m swim/ 10 push ups
15 wall ball/ 15 mb v ups
15 mb slams/ 30 mountain climbers
15 lunges/ 15 squat

Swod
Deadlift
3x5

Wod
For time:
21-15-9
Db snatches ea side
Buprees

please check out this great video on shoulder mobility. Try it!

Fight Gone Bad tomorrow at da box at 9am! Please register for class on Mind Body Online!
Supplement Seminar to follow at 10am!!

8-10 min Drill power snatch
Bergener warm up

Power snatch
2-2-2-2-2-2-2-2

Drill
Press and push press

Handstand push ups(modified)
3x10

Back squats
3x5

For time:
50 box jumps
50 burpees

wod
15 min amrap
25m swim
15 mb overhead lunges
25m swim
15 hands off deck push ups
25m swim
15 v ups
25m swim
15 wall ball

Team WOD
in teams of four athletes, complete the following.

400m run with MB
150 Push ups
150 MB v-ups
150 Wall Ball
150 MB Slams
400m run with MB

One MB per team. In the run, the MB can be switched as many times from teammates. All reps are completed one person at a time until all reps of exercise is complete. Then advance to the next movement. The team cannot begin the run until all reps are done. The team has not completed the run until all teammates cross the finish line.

Handstand holds
3x30s
Partner pull ups
3x10

3 rounds for time:
15 Swings
10 burpees
300m run

Post Workout Supplements







WOD
three 5 minute amraps: 1 minute rest between rounds

25m swim
10 hands off deck push ups
25m swim
10 mb slams