Saturday 23rd May 2015
Warm Up – Run 500 m, 1 length of inchworms, Dislocates, OHS, Sotts Press
Gymnastics – Skin the cat
Conditioning – 15 Min AMRAP
15 Shoulder to Overhead
30 Sec Rope Hang
2 x 50 m Tyre Sprints
Post Wod Mobility – Hip Opening Series and Glute Smashing with lacrosse Ball
Saturday 24th August 2019 Conditioning – Every 4 minutes on the minute for 24 minutes Run 400m 12 Plate G2OH 25/15 6 Burpees (6 rounds total)
Friday 23rd August 2019 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – Reps for time: 15-12-9-6-3 Burpee Box Jump Over Kettle Bell Swings 32/24
Thursday 22nd August 2019 For time Row 750m 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull-ups 10 Cleans 70/50 Run 800m
