Month: January 2015

8:00am, 9:00am (level 1) ball toss exercise   WOD: 1 rep each of deadlift sdhp power clean front squat push press back squat szotts press 5  shuffles in 3:00

6:00am, 7:00am, 5:00pm, 6:00pm   strength: Deloading the OHS at 70%, 60% and 50%   WOD: 1 pullup 1 squat 1 push up EMOTM, increasing each element by 1

6:00am, 6:00pm 8:00 headstand, handstand, hand stand push up, wall walk practice   WOD: 10 kettlebell swings 10 sumo DLHP 10 goblet squats 10m left arm overhead KB carry 10m

6:00am, 6:00pm, (7:15 team training) strength: Deloading squat snatch at 70%, 60%, and 50%   WOD: “Annie” 50-40-30-20-10 of Double unders sit ups

6:00am, 6:00pm, 7:00pm   buy in: 25 dips, 25 Romanian chair leg lifts WOD: 21-18-15-12-9-6-3 of weighted side bends box jumps -rest- cash out: 1000m row, 40m monster walk