WOD September 30, 2016

TRAINING Friday September 30, 2016 SKILL Turkish Getup Practice x 10 minutes CONDITIONING 5 Rounds Mountain Climbers x 60 sec OH Walking Lunges x 60 sec KB Swings x 60 sec *rest 1 min MOBILITY Couch Stretch x 2...

WOD September 28, 2016

TRAINING Wednesday September 28, 2016 SKILL KB Snatch Practice KB Clean & Press CONDITIONING AQAP 30 KB Snatch (per side) 30 KB Clean & Press (per side) MOBILITY 3 Rounds Weighted Passthroughs x 5 (both grips) Jefferson Curls x...

WOD September 27, 2016

TRAINING Tuesday September 27, 2016 MOVEMENT Wrist PAILs/RAILs SKILL Handstand Practice x 10 minutes CONDITIONING AMRAP in 12 Minutes 5 Handstand Pushups 10 Pullups 200m Run FINISHER 3 Rounds Sliding Planks x 60 sec MOBILITY Lat Smashing x 2...

WOD September 26, 2016

TRAINING Monday September 26, 2016 MOVEMENT 3 Rounds Hip Flexor Activation Drill x 5 Alternating Glute Bridge x 10/side STRENGTH 4 Rounds Back Squat x 6 *rest 1-2 minutes between rounds **perform ankle and t-spine mobility during rest periods CONDITIONING 4 Rounds 30...

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