Mobility WOD Partner Hamstring Stretch Warm Up :30 sec Jump Rope 1 min Sampson Stretch :30 Squats 1 Min Perfect Stretch :30 Sec GHD sit ups 1 Min Pass Throughs :30 Sec Back extensions Skill L- Sit (4x) WOD AMRAP 20 min 65#/75# 5 Thrusters 7 Hang Power Clean 10 …
Rest
Warm Up 25 Double Under 5 HSPU 10 Air Squats 10 Pull Ups 10 Air Squats 15 Wall Balls 10 Air Squats 20 Med Ball Cleans Skill Squat Clean WOD With a continuously running clock: Do one chest to deck push up and one pull up on the first minute, 2 of each on …
Basketball with friends – Cancelled. Rest day.
Warm Up CFWUx2 Skill Squat Clean WOD “Fight Gone Bad” 3 Rounds rotate each minute Wall Balls 20# 75 # SDHP 20′ Box Jump 75# Push Press Row (calories) 1 Min Rest Score: 166 (65 lb SDHP and Push Press)
Rest (strained back muscles)
Warm Up CFWUx2 Skill Squat Clean WOD Run 800 Meters Row 1K @ damper 5 Run 800 Meters 15:24 Rx (4:29 on the row)
Warm Up 25 Double Unders THEN 30 sec of Tuck Jumps 1 min of Sampson Stretch Left / Right 30 sec of Jumping Jacks 1 min of Perfect Stretch Left / Right 30 sec of Mountian Climbers 30 sec of Pass Throughs 30 sec of Over Head Squats (PVC Pipe) 1 min of Hug Leg to Chest …
Rest
Warm Up Row 500 meters 1 Min Rest Row 500 meters Skill Clean WOD Make-up Day “Fran” 21-15-9 65lb Thruster / pullups Time: 17:15 (GB Bands)