Saturday 291016
21-15- and 9 rep rounds for time of: Pull-ups BW Bench press
Kids Wednesday 021116
Term 4 Week 4 Skill: 3x or 5:00 20 second bar hold => 5 broad jumps => 2 wall walks => 10 side to side hops => 5 squat jumps WOD: 4 Mins AMRAP 10 pull-ups 10 thrusters Rest 2 mins 5 mins AMRAP 8 pull-ups 8 front squats 8 push press Rest 2 mins [...]
Kids Monday 311016
Term 4 Week 4 Skill: 3x or 5:00 10 second handstand hold => 10 monkey hangs => 20 fast feet => 10 squats => 3 burpees WOD: AMRAP 9 MINS; 3-6-9-12-15-18-21, etc Hang Clean and Jerk Knee raises Skill: 5:00-10:00 Ring play Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have [...]
Friday 281016
Rounds at 21-18-15-12-9-6 and 3 reps, for total time, of: Power Snatch 95 pounds Sit-ups Back extensions
Thursday 271016
Three rounds for time of: 400-meter run 35-pound dumbbell "thruster," 21 reps
Wednesday 261016
Rest day Mobility Skill:Rope Climb Catch up Day