WOD 2-6-15

Mobility/Warm up
Hip & Ankle

Conditioning
5K

*other options will be available

WOD 2-5-15

Squat Therapy


8x
5 Back Squat
10 Box Jumps
10 Split Jumps(rt)
10 Split Jump (lft)
*1 min Rest between Rounds


5x
20 Sit up
20 Russian Twist

WOD 2-4-15

Mobility/ Warm up

Strength
10EMOM
1 Clean and Press


10-20-30-40-50
Chin ups
KB Swings
DB Press
DU(x3 singles)
Hip Extension

WOD 2-3-15

Mobility/Warm up
Chest
Shoulder


Strength
Bench Press
5-5-5-3-3-2


Floor Wipers
10-10-10-10-10


400 m Run


3x
10 DL
5 Tire Flip Thrusts


400 M Run

WOD 2-2-15

Gymanstics WOD
10X
30/30
Handstand practice

3X
50 Squats
50 Lunges
20 Pull-ups(jumping)
20 Dips

Cash out
Static Holds