7/18/16

Warm-up

20 Jumping Jacks
800M Run
Shoulder Circuit
5 Burpee
10 Wall Ball
15 KB Swing

Mobility

3 mins – Foam Roll Thoracic/Lumbar

WOD

30 min AMRAP:

100M Run
14 Wall Ball (20/14#)
7 Burpee
7 Tire Flip Jump Through (Orange)

Result: 8+7 Burpees

Managed to get all of the wall balls done unbroken which was the goal. Slowed down a bit on the tire flips. I was 4+burpees balls at 15 minutes in so I guess I didn’t crater a ton. 

5/31/16

Warm-up

400m Run
15 Band Goodmornings
15 Band Sidesteps
15 Passthroughs
15 KB Swings
100m Sprint

WOD A

2 Minutes M.E. Tire Flips

Jeremey-24

WOD B

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP
5 Box Jumps (on tire)
10 Hammer Strikes
100m Run

Jeremey-10+0

Really had to push that last round to get 10 in. 

Accessory

EMOM for 10m

2 Split Snatches @ 95#

Felt much better in the split snatch than the squat snatch.