Monday 5/11/15

 In WODs

WARMUP

Warm Up: Squat Circle- all athletes will simultaneously hold the bottom of an active squat, working mechanics and position. 30 sec at the bottom of the squat, 30 sec rest. Repeat 4X. Then coaches choice for the remainder.

 

SKILLS

Focus: Murph Prep: Mechanics of stringing pullups together, reviewing pushup points of position, and airsquats.

 

WOD

A. 10min of mobility prep continues.

 

B. 20min AMRAP: 200min sprint/1round 5 PushUps, 5 Pull-Ups, 5 Pushups, 15 airsquats, 200M Sprint/2Rounds 5 PushUps, 5 Pull-Ups, 5 PushUps, 15 airsquats, 200M Sprint/3 Rounds…and so on. Sprint remains 200M each time, continue to build rounds

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TRAVEL WOD

12 Minute AMRAP

5 Pushups

10 Squat Jumps

15 Situps

THEN

1 Mile Run

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