10 Mar 2015

Warm Up:
Mitch's warm up
T's/Y's/W's
Split kneel bottom's up press
open to Side angle lunge
wall walk to 80% height, hold at top

Strength:
Back Squat 4 x 4 @ heaviest weight possible (add 5lbs from weight you did last week

WOD:
Row, 500 m
20 Push Press, 115/85 lbs
Row, 500 m
15 Push Press, 115/85 lbs
Row, 500 m
10 Push Press, 115/85 lbs

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BOOTCAMP:
Fight gone bad style, 3 rounds of 1 min max reps at each station:
1)  low box step up and downs (green box)
2)  wall balls
3)  dumbbell walking lunges
4)  parallette hopovers
5)  calorie row

Tabata core blaster:  Double tabata, alternate each round
Plank hold
Hollow body hold

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SILVERS:

Gymnastics Skill:  Hanging:  accumulate 2 minutes

Strength:  Deadlift

WOD:
21-15-9
Kettlebell swing
Cal Row
Sit Ups