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Tuesday
Run Club 630pm at Jefferson Playground. Come learn more efficient running by learning pose method! Bring a watch and sign up on mindbody. Did you make a goal on the 2012 goal's post? If not it is 20 penalty burpees! It is going to keep increasing... After you write down a goal, think of a step you can take to get closer to reaching it. Warm Up: Double Under Flight (5 minutes) Build to largest set: Purposely stop between each interval. ADV: 5-10-15-20-25-30 etc. BEG:1-2-3-4-5-6 etc... 15 Kettlebell swings 15 taters 8 figure eights, left and right 8 KB snatch, left and right Shoulder Mobility: Arm Circles w/2 1/2 plates lateral, side and forward raises external/internal rotations direct traffic, no rep, around the worlds scapula pullups Skill: Pull-ups 3 sets of 5-10 reps of bodyweight, weighted or banded pullups Try to build each week on previous set. WOD: For time: (20 mins) 21,18,15,12,9,6,3 Box Jumps 24"/ 20" Hand Release Push Ups Comments are closed.
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