THURSDAY 11-17-16

 

img_5677

 

ITS ALMOST FRIDAY, GREAT JOB EVERYONE KEEP UP THE HARD WORK πŸ’ͺ🏼

WARM UP 3X or 10 min

200 m run

20 sec WALL SQUAT hold at bottom

10 X bridge hip raise

10 X K2E

10 X lateral lunges

1 Rope Climb

 

Mobility 10 min
Couch stretch
Down dog floss
Supine wall squat into twistedpretzel
STRENGTH 15-20 min
20 RM BACKSQUAT
USE THE SAME WEIGHT AS MONDAY . Do not rest, break up the REPS or put down the bar, these should be unbroken.

WOD
10 MIN AMRAP

15 calorie row

12 DB Burpee squat cleans

9 toes to bar

1 ROPE CLIMB
(Larger classes can stagger the start of movement)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s