Monday 1-12-14

 In WODs

Warm Up

10 Single Leg Deadlifts (53/35lb KB)
10 KB Push Press (35/26)
5 Broad Jumps
10 Single Leg Deadlifts (53/35lb KB)
10 KB Push Jerks (53/35)
5 Vertical Jumps
10 Single Leg Deadlifts (53/35lb KB)
10 KB Shoulder to Overhead (53/35)
10 Single leg vertical jumps – 5 each leg

Achilles/Ankle Mobility

Skills

Cycling Shoulder to Overhead
Cycling Box Jumps

WOD

A. Open WOD 13.2
10 min. AMRAP:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24″/20″ box

B. Push Press 5 sets x 3 reps

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Travel WOD

4 rounds
 
30 second plank
10 push up
 
then
 
2 minute rest
 
then
 
4 rounds
 
30 second plank
10 push up
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