29 Jan 2015

Warm up:
3 rounds
1 length walking lunge open into side angle
1 length high knee skip
1 length bearcrawl
1 length crabwalk
5 bottoms up press per side
10 scap pushups
3 mins accumulated hollow body hold

Strength:
Push press 4 x 5 @60/65/70/70
Press 4 x 5 @ 60/70/75/80

Wod:
5 rounds
10 deadlifts (115/195)
7 TTB
5 V ups

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Silvers:

3 mins accumulated hang time
3 mins accumulated hollow body hold
3 mins accumulated superman hold
3 mins accumulated front plank

Skill work:  Pistols
work progressions off box/bands between posts

WOD:
5 rounds:
1 rope climb (or modification)
10 double unders

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Bootcamp:

Same warm up

Same strength work as silvers

2000 m row for time then 3 min rest and complete:
2 rounds
14 kb deadlifts
14 medball cleans
14 wallballs