banner

MONDAY 151213

Warm-up:
Row 500m
15 dislocates
20 banded good mornings
Pigeon stretch each side
Inch worms down
Broad jumps back
Calf/Achilles on KB handle side to side
15 ankle rolls
15 squats

1st day of Christmas my Coach gave to me…
Skill:
10 minutes goat work on Double Unders
Then
Then max set of Double Unders
**Record reps

WoD:
Every minute, on the minute, for 15 minutes:
Minute 1 – Row 200/150 Meters or 15/10 Calories of Airdyne
Minute 2 – Handstand Push-Ups x 10 reps
Minute 3 – Double-Unders x 40 reps

Score is a letter-
A- as RX
B- scaled 1 items
C- scaled 2
Etc.

Mobility:
Mash quads
Lax to shoulders and plantar
Roll posterior

Read more

Search

+
WordPress Image Lightbox Plugin