WOD 11-18-16

1 min hold
Plank
Squat
Supine plank
Superman

*inch worm down-crab walk back
Caterpillar down - bear crawl back
Gorilla push-up down and back

15
Squat to stand
Walking leg kicks
Good mornings
Standing hip openers

*

15
T push-ups
Star crunches
Birddogs
Superman

*

15
Side hip raise l/r
Up downs
Pistols l/r
Flutter kicks

*

15
Getup sit-ups
Windmills
Iyt
Turkish getup



WOD 11-17-16

Strength
Split Squats
4-4-4-4 (each leg)
WOD
3 or 4 Rounds(when enough isn't enough)
7 Good morning's
7 Handstand Push Ups
7 Rebal Rows (each side)
21 Ball slams

WOD 11-16-16

WOD
4 mile or
5k(3.1) run
Scaled
2.5 mile or
1 mile run

WOD 11-15-16

Met-Con
10 min EMOM
5 Wall Balls
8 Push ups
WOD
20 min AMRAP
100-meter sprint 
5 Pull Ups
7 KB Swings
9 Toes to Beam

WOD 11-14-16

Strength
Back Squats
10-10-10-10
WOD
27-21-15-9
Burpees box jumps
Butterfly Sit Ups