Monday 4-1-13

Warm Up

Volume Training:
EMOTM for 10 Minutes
1-5 Handstand Push ups


Handstand Push ups


5 Rounds for Time:

3 Power Cleans 205/135
10 Burpee-Pull Ups

 After Bash

Horse or Dart!


(Scaling options will be available from your coach in class)



Warm Up

Hamstring Mobility


Dead lift


1) 10 min to build a heavy 3 dead lift

rest 5 minutes

2) 5 Rounds for time:

5 Dead lifts (275/185)

10 Burpees

 After Bash

2 x 250m Row (rest 90 seconds between)


   Travel WOD

Triple Under Practice for 5 minutes,


“Flight Simulator”

Complete all reps unbroken of;

5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 4o, 35, 30, 25, 20, 15, 10, 5

of Double Unders


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