A) WARM UP pike stretch double arm shoulder stretch (arms on bench or box in the kneeling position) skipping – double practice high plank scorpions mini band floor work mini band side steps HOG push ups with chest opener Handstand Hold BB dead position, and shoulders back B) SKILLS RX  300 DU’s rest 1 minute 200 DU’s (more…)

A) WOD 4 Rounds of each before moving on 40 seconds work/20 seconds rest  Battle Ropes OH Plate Lunges Push Ups Ball Slams Pull Ups/Ring Rows Burpees

A) Warm Up Banded Hip Opener Banded Shoulder Opener Squat Therapy 30 secs of each , walk over hurdle, toe touches, figure 4, sampson lunges burpees Glute Bridge Complex Groiners Clean & Jerk Technique B) Wendler  Back Squats start with a warm-up for 3 sets 40% x5, 50% x5 and 60% x3  75% of 90% 1RM (more…)

Meet at the Gym at 9:30 to get equipment then go to the Grass Area opposite Coopers at the waterfront for WOD , then breakfast 🙂    PARTNER WOD 2 Lap Plate Carry (20/10kg) 100 Push Ups 2 Lap Plate Carry (20/10kg) 100 OH Plate Lunges (20/10kg) 2 Lap Plate Carry (20/10kg) 100 DB Ball Over (more…)

PARTNER WOD Both Partners Run, Reps are split up as partners see fit 200m Run 50 v-ups 200m Run 50 Ring Rows 200m Run 50 Burpees 200m Run 50 Ball Slams 200m Run 50 DB Thrusters 200m Run 50 KB Deadlifts