8 MARCH 2017

Wednesday March 8, 2017

MOBILITY: Couch Stretch
STRENGTHMid Line Conditioning
NOT for time:
45 GHDSU or Banded KettleBell Swings
30 Strict T2B or strict Knees to Elbow
15 Strict L-Pull-ups or strict Pullups, with knees, with one knee, with one knee and leg out.

STRETCH: ROMWOD
WOD
Teams of 3:
75 Calorie Bike
75 Calorie Row
75 Snatch Balance(115/80#)
75 Calorie Bike
75 Calorie Row
75 Clean and Jerks (115/80#)
75 Calorie Bike
75 Calorie Row
75 Thrusters (115/80#)

Fit Over 55:
STRENGTH: 
Mid Line Conditioning
NOT for time:
45 # Sit
30 Strict Knee Raise
15 Strict Pull-ups.
WOD: 
15 Calorie Bike
15 Calorie Row
15 each hand Power DB Snatch
10 Calorie Bike
10 Calorie Row
10 Clean and Jerks DB
5 Calorie Bike
5 Calorie Row
5 Thrusters DB

TEENS:
STRENGTH: 
Mid Line Conditioning
NOT for time:
30 GHDSU or Banded KettleBell Swings
20 Strict T2B or strict Knees to Elbow
10 Strict L-Pull-ups or strict Pullups, with knees, with one knee, with one knee and leg out.
WOD: 
Teams of 3:
75 Calorie Bike
75 Calorie Row
75 Snatch Balance
75 Calorie Bike
75 Calorie Row
75 Clean and Jerks
75 Calorie Bike
75 Calorie Row
75 Thrusters

PRE-TEEN:
STRENGTH: 
Mid Line Conditioning
NOT for time:
45 # situps
30 Strict T2B or strict Knees to Elbow
15 Strict Pull-ups or strict Pullups, with knees, with one knee, with one knee and leg out.
WOD: 
Teams of 3:
30 Calorie Bike
30 Calorie Row
30 SlowOHS PVC
30 Calorie Bike
30 Calorie Row
30 Slow Clean and Jerks PVC
30 Calorie Bike
30 Calorie Row
30 Slow Thrusters PVC

 

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