WOD September 30, 2016

TRAINING Friday September 30, 2016SKILLTurkish Getup Practice x 10 minutesCONDITIONING5 RoundsMountain Climbers x 60 secOH Walking Lunges x 60 secKB Swings x 60 sec*rest 1 minMOBILITYCouch Stretch x 2 min/side

WOD September 28, 2016

TRAINING Wednesday September 28, 2016SKILLKB Snatch PracticeKB Clean & PressCONDITIONINGAQAP30 KB Snatch (per side)30 KB Clean & Press (per side)MOBILITY3 RoundsWeighted Passthroughs x 5 (both grips)Jefferson Curls x 5

WOD September 27, 2016

TRAINING Tuesday September 27, 2016MOVEMENTWrist PAILs/RAILsSKILLHandstand Practice x 10 minutesCONDITIONINGAMRAP in 12 Minutes5 Handstand Pushups10 Pullups200m RunFINISHER3 RoundsSliding Planks x 60 secMOBILITYLat Smashing x 2 min/side

WOD September 26, 2016

TRAINING Monday September 26, 2016MOVEMENT3 RoundsHip Flexor Activation Drill x 5Alternating Glute Bridge x 10/sideSTRENGTH4 RoundsBack Squat x 6*rest 1-2 minutes between rounds**perform ankle and t-spine mobility during rest periodsCONDITIONING4 Rounds30 sec ON / 30...

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