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3 APRIL 2017

Monday April 3, 2017
MOBILITY: shoulder internal rotation
STRENGTH: 8 mins
1 Min of Plank Shoulder Touches
30 sec Rest
x5 ***Record Number of Shoulder touches for each min**
PREP:10 mins
Double Pigeon 
Sumo Squat 
Low Dragon 
WOD: 30 mins
For time:
1 Round of Eva
2 Rounds of Kelly
1 Round of Eva
***
1 Round Eva = 800m Run, 30 KB Swings unbroken (70/53), 30 Pull-ups 2 sets or less.
1 Round Kelly: 400m Run, 30 Box Jumps 2 sets or less jumps NO STEP UPS (24/20"), 30 Wallballs Unbroken (20/14#)***

FIT OVER 55:
STRENGTH: 8 mins
1 Min of Plank
30 sec Rest
x3
WOD: 15-20 mins
1/5 Kelly:
5 Rnds 200m Run
15 Box Jumps
15 Wallballs ***

TEENS:
STRENGTH: 8 mins
1 Min of Plank Shoulder Touches
30 sec Rest
x5 ***Record Number of Shoulder touches for each min**
WOD: 20 mins
Kelly: 5 rnds
400m Run
30 Box Jumps 2 sets or less jumps NO STEP UPS (24/20")
30 Wallballs Unbroken (20/14#)***

PRE-TEEN:
STRENGTH: 8 mins
1 Min of Plank
30 sec Rest
x3
WOD: 15 mins
Small Kelly:
5 Rnds
200m Run
20 Box Jumps
20 Wallballs

2 comments (Add your own)

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Fri, April 7, 2017 @ 9:29 AM

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Wed, May 3, 2017 @ 4:03 AM

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