10-29-15

1.

“Diane”

21-15-9

Deadlifts

Handstand push ups

2.

Power snatch skill work (lighter weight/ focus on form)

10-27-15

10-22-15

1.

300 meter row

30 jumping airsquats

100 double unders/ 200 single unders 

50 sit ups

200 meter run

50 super man

2.

Stretch/ mobility

10-20-15

1.

“Fran”

21-15-9

Thrusters

Pull ups

2.

Mobility work/ work on a weakness for the rest of class

10-15-15

1.

400 meter run

21-15-9

KB Swings

Goblet squats

400 meter run

2.

6 min EMOM

10 sit ups

10 push ups 

10-13-15

Row 750 m

50 overhead walking lunge with plate

25 burpee pull ups

10-8-15

1.

3 rounds

20 burpees

30 box jumps/ step ups

40 push ups

2. EMOM 6min

1 dead lift

1 hang clean

1 push press

10-6-15

1.

“Karen”

150 wall ball shots

2.

10 rope climbs for time