December 21, 2016

December 21, 2016

dynamic :

8 minute clock :

partner warmup of :

a) row 400 meters (200 x 2)

b) pass thru x 40

c) air squats x 40

d) hr pushups x 30

e) ring rows x 30 


12 minute emom (echnique/efficient movement set) of :
a) overhead squats x 4-6
b) double unders x 5-50

notes :
- overhead loads from pvc pipe to 135 lbs.you choose.
- 30 seconds of practice to 50 reps on double unders.
- two movements it is easy to get frustrated with. bring a positive mindset. view as opportunity to learn and get better.


In Teams of 2 or 3
For Time :

3000 Meter Row

Teammates row 1 minute at a time. No transition time included.- pair up with same teammates if possible.


post wod mobility :
20 on/10 sec rest x 3
a) banded hamstring stretch
b) seal stretch
c) child's pose

notes :
- will be done together as class. 

3 comments (Add your own)

1. Jeainwabe wrote:
Propecia En Ligne Canada cialis 5mg best price Que Es Cialis Y Para Que Sirve Buy Amoxicillin No Prescription Ic Cephalexin Cheap Mexico No Rx Doxepin order xenical by mail Priligy 30 Buy Generic Tadalafil Online Vente Lioresal En Canada viagra Amoxicillin Red Online Soloxine Cytotec Avortement Buy Discount Diflucan buy viagra Levitra Kamagra Amoxicillin Dogs Lyme Zithromax Birth Control Cialis Dosis Recomendada prix medicament levitra Cialis In 24 Ore Macrobid Low Price Is It Safe To Rotate Edex With Viagra

Mon, December 31, 2018 @ 8:23 PM

2. Jeainwabe wrote:
Levitra 10 Mg 12 Stuck Kamagra Kaufen Dusseldorf viagra Kamagra Tablets Side Effects Kamagra Acquisto Pfizer Buy Deltasone Prednisone

Tue, January 15, 2019 @ 9:57 PM

3. Jeainwabe wrote:
Kamagra Pharmacie Trouver Viagra Pas Cher Clomid Online viagra online prescription Baclofen Riva Citalopram Achat Amoxicillin Pharmacie Vente Achat

Tue, January 22, 2019 @ 4:57 AM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.