3/19/16

Warm-up

Coach led. Lots of mobility work and foam rolling.

WOD

Partner WOD

7 total laps suitcase carry 53/35# (Alternating)

3 rounds each (alternating) of:
17 Pull Ups
17 Wall Ball 20/14

7 total laps bearcrawl (alternating)

Completed the workout with Charlotte in 19:52 in change. Didn’t really push it too hard. I did do the first two sets of pull-ups unbroken (third set 10/7) and all three sets of wall balls.

Accessory

4 sets
1 minute lying overhead PVC stretch with 10lbs
5 knee on box handstand push-ups
1 wall walk

Strained by serratus/oblique a bit walking up into the third wall walk. Hopefully I can shake it off before Monday. Need to warm-up more before doing the handstand practice (did the accessory bit before class).

2/24/16

Warm-up

20 Min Clock. 8 of Each.

Samson Stretch 3 Second Holds
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Dynamic Range of Motion

Couch Stretch – 3 min each side

WOD

8 min. AMRAP

25 Single unders
25 Double unders
1 Lap Bear Crawl every break

Jeremey – 335 total

Metcon (Distance)

20# Medicine Ball Throw For Distance.

Begin with toes on the line. The ball must begin in a front rack position (like a wallball). A full squat is not required. Your feet may cross the line after the ball has left your hands.

Jeremey – 20.5