5 APRIL 2017

Wednesday April 5, 2017
MOBILITY: thoracic spine
STRENGTH: 10 -12  min
Core strength
 
10 GHD Sit-Ups
 20 Flutter Kicks 

10 Knee Raise Holds 5 Sec Pause 
x5
PREP:10 mins
Low Dragon 
Toe Saddle
Seated forward Fold 
Supine Twist 
Pigeon  
WOD:
 Run Conditioning

 5 Rounds:
 400m Run
 Rest 1:00 between efforts

FIT OVER 55:
STRENGTH: 10 -12  min
Core strength
 
10 GHD Sit-Ups
 20 Flutter Kicks 

10 Knee Raise Holds 5 Sec Pause 
x5
WOD:
 Run Conditioning

 5 Rounds:
 100m Run
 Rest  
1:30 sec 

TEENS:
STRENGTH: 10 -12  min
Core strength
 
10 GHD Sit-Ups
 20 Flutter Kicks 

10 Knee Raise Holds 5 Sec Pause 
x5
WOD: 20 mins
 Run Conditioning

 10 Rounds:
 100m Run
 Rest 1:00 between efforts

PRE-TEEN:
STRENGTH: 10-12 mins
Goblet Squat 
WOD:10 -15 mins
Elizabeth
 21-15-9:
 DB Power Cleans
 Box Dips

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