Friday 10/24

Warm Up:

50 Jumping jacks, 20 air squats, 20 weighted Good mornings, 20 pass thoughs Mobility- Shoulders, Hips, Arms

Skill/Strength:   

Bar Muscle-ups and L-Sit

METCON

Tabata 1                                                         Tabata 2

Box Jump 24/20                                              Shuttle run

Deadlift 185/135                                               KBS 1.5/1

Wall Ball 20/14                                                 K2E

MTN Climber                                                   Slam Ball 30/20

 

Monday 10/20 Lurong WOD 7 “Dynamix”

 

Warm Up:

200m run, 10 shoulder swings, 250m row, inch worm,  pass thru’s

METCON:    

7min AMRAP of the following movements:

Level 3

  • Hand Stand Push Ups
  • Russian Kettle Bell Swings
  • Sumo Deadlift High Pulls with a kettle bell

Level 2

  • Hand Release Push Ups
  • Russian Kettle Bell Swings
  • Sumo Deadlift with a kettle bell (no high pull)

Level 1

  • Hand Release Push Ups from the Knees
  • Russian Kettle Bell Swings
  • Sumo Deadlift with a kettle bell (no high pull)

 Cashout:

200m run and Mobility

More details will be on the board at the box.