Thursday, November 17

15-12-9
Med Ball Cleans
Hand Stand Progressions


*Coach's Note:
Hand Stand Progressions include, Stink Bugs, Head Stands, Hand Stand Kick Ups, Hand Stand Holds, and Hand Stand Push Ups that you can scale with Ab Mats.  Just like with every other movement, scale this to what you can do.

Tuesday November 15

WOD
5 Rounds
5 Hand Stand Progressions
10 Air Squats


*Coach's Note:
Hand Stand Progressions include, Stink Bugs, Head Stands, Hand Stand Kick Ups, Hand Stand Holds, and Hand Stand Push Ups that you can scale with Ab Mats.  Just like with every other movement, scale this to what you can do.

Tuesday October 8

WOD
AMRAP 8 Minutes
5 Box Jumps
10 Burpees
15 PVC Presses

Thursday November 3

WOD
4 Rounds
100 Meter Sprint
50 Meter Farmer's Walk
15 Jumping Squats

Tuesday November 1

WOD
8 Minute AMRAP with Partner
*1 partner works, the other rests
50 yd Sprint
10 Squats

Thursday October 27

WOD
3 Rounds
2 Forward Rolls
15 Squats
15 Broad Jumps

Tuesday October 25

WOD
3 Rounds
Run 400M
15 Push Ups

Thursday October 20

WOD
21-15-9
Deadlifts
Push Ups

Tuesday October 18

WOD
Run 200M
5 Pull Ups
10 Squats